You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.

Why not try a finisher?

Finishers are short (10 minutes, and often shorter than that) exercise routines that you perform after your workout is already over. As a high-intensity, short-duration routine coming after you’ve already completed a full workout program, finishers are a great way to push yourself to your absolute limit.

Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called afterburn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.

Related: Four 1-and-done finishers to build your conditioning

The best way to use these finishers is to choose one routine and add it to the end of your workout. Don’t add more than one to a given workout because you increase the risk of breaking down, getting injured and not enjoying your workouts.

Today we’ll look at several “down and back” distance-based finishers that provide a nice change-of-pace from performing finishers that are time-based.

5 Rounds of:

  • Broad Jump 10 yards
  • Bear Crawl 10 yards
  • Sprint 20 yards
  • Rest 60 seconds, or until you have just caught your breath

This complex is best done outside, where you have plenty of space. A track is ideal, but a park or field works great. Take 10 long strides to measure out 10 yards.

3 Rounds of:

  • Side Shuffle, with a resistance band around your knees, for 20 yards in each direction
  • Kettlebell Swings x 20
  • Rest until heart rate recovers below 120 (or until you catch your breath)

This complex mixes resistance band training with kettlebell training to build your hip mobility and hip strength, which are two very important areas for injury prevention.

3 Rounds of:

  • Reverse Lunge to Single Arm Press x 5 each side
  • Crab Walk for 20yards

You do not need too much space for this complex, and it can be done indoors. Use a weight that is challenging for the single arm press in the first exercise.

6 Rounds of:

  • Backward Bear Crawl  for 10 yards
  • Walking Single Leg Romanian Dead Lift (add weight as necessary) for 10 yards

This is a versatile complex that can be done entirely with your bodyweight. However, adding weight to the walking single leg Romanian Dead Lift can increase the challenge and increase the muscle-building effects of this finisher.

3-minute density set of:

  • Bear Crawl for 20 yards
  • Walking Lunges  for 20 yards

Another bodyweight complex that is both simple and challenging! One of the most effective full-body routines available.

5 Rounds of:

  • Kettlebell Swings x 10
  • Sprint for  20 yards
  • Rest for 60 seconds

Any complex that includes sprinting will work your body in huge, beneficial ways. You’ll be amazed at how efficient this routine builds you up—and how sore you can get from very basic, fundamental movements!

Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.

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September 21, 2015 admin ,