3 Insane Ways to Finish Your Workouts
This is a guest post by Mike Whitfield, CTT. Through the use of “Metabolic Finishers,” this cat lost 105-lbs of fat. Now, he is helping others do the same with his intense style of training. To find out more, check out: Metabolic Finishers.
“What’s your reason for using metabolic finishers?”
That was the question I asked my client early last week. It threw him off, too. He could barely get through his next superset of Heavy Goblet Squats and Military Presses as he had a confused look on his face.
“If I didn’t make you do them of course”, I continued.
He replied with, “I don’t want to go home and wonder if I could have done more. I look at a finisher as ringing out a wet washcloth. I want to know that I left everything on the floor and gave it my all.”
Best. Answer. Ever.
And to make it even cooler, he said that bent over with his hands on his knees. He took a big, deep breath. It was time. The metabolic finisher… the grand finale if you will, was ready to be performed.
He proceeded to do the “The Climbing Ladder” Bodyweight Metabolic Finisher. His rest periods were up to him. Finish your next workout on a high with this:
The Climbing Ladder Bodyweight Finisher
Do the following circuit, resting only when needed. In the first circuit, you will perform 6 reps of each exercise. In the next circuit, you will perform 5 reps. Continue in this fashion until you complete 1 rep of each exercise.
1A) Spiderman Climb (6/side, 5/side… down to 1/side)
1B) Jump Squats (6, 5, … down to 1)
1C) X-Body Mountain Climber (6/side, 5/side… down to 1/side)
What a ridiculous, yet insane and effective way to finish off any workout. It’s also a great way to increase core strength and stamina. But the real important thing we learned is that it’s a brilliant title for a finisher. No? You’re right. Let’s move on.
What is a Metabolic Finisher?
Here’s the deal. You want to put on slabs of muscle. But here is what you battle:
1. Putting on fat as you put on muscle
2. Decreasing your conditioning as you are on a muscle-building workout
Having an extra 10 lbs of muscle is awesome, but if you go upstairs and you end up breathless, that’s no fun. That’s where Metabolic Finishers can help you.
A finisher is a combination of metabolically demanding exercises set up in a non-competing manner with very little rest periods.
You end up doing a lot of volume in a little bit of time. They certainly DO NOT replace your workout. They actually enhance YOUR favorite workouts. It’s an easy way to:
1. Improve your conditioning while you put on muscle
2. Keep the fat at bay while putting on muscle mass
Now it’s time to be transparent. If you’re looking for a “fun” way to end your workouts, than finishers are not for you. The elliptical is ready for you while you watch episodes of Matlock (rest in peace Andy Griffith).
But if you’re ready for a mental and physical challenge, while getting the conditioning benefits, than you can use finishers immediately with your workouts.
Let’s get crazy. Here is another insane way to end your next workout:
The “Push to Swing” Workout Finisher
Do the following superset 4 times, resting for 20 seconds between supersets:
1A) Explosive Pushups (hands leaving the ground) (10)
1B) KB or DB Swings (25)
How to Use Metabolic Finishers
Now, it’s time to explain how to use finishers on a muscle-building program:
Rule # 1 – Keep your finishers to a maximum of 3 times per week. This is enough to improve your conditioning and keep your fat at bay while being on a muscle-building program.
Rule # 2 – Make your main program a priority. In other words, don’t come to the gym and skip your workout to get to the finisher. I know you’re excited and you love the challenge it brings but look, here’s the deal – your main strength program is the eggs of an omelet. The salsa and spices are the metabolic finishers. Does that make sense? If not, then just trust me. Your main workout program takes precedence on your finisher.
Rule # 3 – You shouldn’t perform metabolic finishers after a conditioning workout. In other words, if you work out and your workout focuses on conditioning (prowler pushes, battling ropes, etc., etc.), than there is no need to add a finisher. You can easily lead to over-training and your nervous system can only take on so much.
That’s really about it. That’s really the “secret” to keeping fat at bay and improving your conditioning at the same time while you put on lean muscle mass. My favorite part?…
Finishers take just a fraction of the time that cardio takes (including intervals).
That’s why they work so well. The intensity is enough for conditioning improvement, but not too much to make you feel lethargic and slow at your next workout session. That’s worth 6 minutes of your time… or 3 minutes.
Well, sure. Let me explain:
The “Power of 3” Finisher
Do the following circuit as many times as possible in 3 minutes. Rest only when needed, keeping form a priority of course. Remember, it’s just 3 minutes:
1A) KB Snatch (3/side)
1B) Goblet Squat (3)
1C) Decline Close-Grip Pushups (3)
What a crazy rep and set scheme, right? That’s why I love writing finishers. It can bring a whole new dynamic to your workouts. The next thing you know, you’re addicted to working out again. Get out of that rut and get addicted again.
Mike Whitfield, CTT
2012 TT Trainer of the Year
Note from Jedd: I have reviewed this product, and think it is perfect for those who are looking to take off bodyfat, because I have done the same exact type of training. When I was staring carrying a giant sandbag down the beach at 280-lbs, I knew I had to do something and added short bouts of intense training to my day, right before lunch. And they work GREAT.
On top of that, when you consider that Infomercial Fat Loss programs such as P90X and Insanity Workout end up costing you HUNDREDS of dollars, this kind of an investment is nearly unbeatable. And if you have trouble visualizing some of the exercises listed, don’t worry about that, because Mike includes still frames of all the exercises in the ebook. For instance, I wasn’t sure what X-Body Mountain Climbers were, and I could see very easily once I opened the ebook. Get this thing, print it out, and put in the effort, and get to work on Metabolic Finishers. Click the image below…