Fat Blasting Workout Finishers
Woof, I don’t know about you, but we had a crazy packed weekend that all culminated with Andrea, Maren and I watching a collegiate gymnastics meet yesterday afternoon.
Two things immediately came to mind…
1. Gymnasts are amazing. I’m always in awe when watching gymnasts flip and fling their bodies all over the place (even when they face-plant!)
2. Hot dogs still taste good, but only for like 30 seconds, and then it’s regret…lots of regret.
Anyway, I have something I’d like you to do this week…
It’s a kickin’ workout assignment, should you choose to accept it.
After every workout you are going to do a mini-workout, or “finisher” as some like to call them.
What’s the point?
They serve many purposes, and the purpose really comes from what YOU want, and the goal of your overall workout program.
If you want to lose fat, then the mini-workout should be highly metabolic.
If you want nicer looking, stronger shoulders, then the mini-workout should hit htat mark.
Same goes for arms or legs.
What about abs?
I’d rather you stick to a metabolic finisher than some type of “isolation” movements. Why? Because most folks, when they say they want better abs, really mean they want to lose the fat sitting on their stomach and if you want to lose the fat siting on your stomach, then a mini-circuit of crunches, planks, or whatever stomach exercises you choose, aren’t going to do a lick of good.
Alrighty, here are a few options for you to choose…
Metabolic (Fat Loss) Mini-Workout #1
1A) Burpee – 8 reps
1B) 1 ½ Squat – 8 reps
*Do as many sets possible in 5 minutes for all of these mini-workouts.
Metabolic (Fat Loss) Mini-Workout #2
1A) Overhead Squat – 15 reps
1B) Jumping Jack – 50 reps
Metabolic (Fat Loss) Mini-Workout #3
1A) Mountain Climber (using sliders) – 15 reps/leg
1B) Ski Jumpers – 16
Metabolic (Fat Loss) Mini-Workout #4
1A) Renegade Row – 10 reps
1B) Jump Split Squat – 12 reps
Arms/Shoulders Mini-Circuit #1
1A) Close Grip Push-up – 8 reps
1B) 1 ½ Bicep Curl – 8 reps
Arms/Shoulders Mini-Circuit #2
1A) 1 ½ Push-up – 6 reps
1B) Hammer Curl -15 reps
Arms/Shoulders Mini-Circuit #3
1A) Push-up Pulse – 15 reps
1B) 1 ½ Shoulder Press – 8 reps
Legs Mini-Circuit #1
1A) Bodyweight Squat – 15 reps
1B) Jump Squat – 8 reps
Legs Mini-Circuit #2
1A) Lunge – 8/leg
1B) Lunge Pulse – 15/leg
Legs Mini-Circuit #3
1A) Stability Ball Leg Curl – 12 reps
1B) Feet Elevated Hip Extension – 12 reps
Legs Mini-Circuit #4
1A) 1 ½ Squat – 8 reps
1B) Reverse Reaching Lunge – 15/leg
Alrighty that should be enough for you to get started!
A question I can magically see popping up in your brain is whether you can do more than one, and the answer is “Yes!” I’ll admit it’s a bit sadistic to do more than one of these 5-minute killers, but there’s nothing wrong with doing two.
Say you’re a lady who’s trying to lose weight, but you also want a sexier butt. Cool! Do Metabolic #1 and Legs #3 AFTER your regular workout a few days this week.
You could also mix it up so you do a different one every day of the week.
Be as creative as you want, or be conservative and just pick 1 or 2 to use all week. It doesn’t matter…all that matters is that you do it.
I’ve been using this tactic in my own workouts the last few weeks and love it.
Just yesterday I did one for my abs that involved the most devious of contraptions, the Power Wheel. I did Power Wheel Jack Knifes, followed by Power Wheel Pikes and tried to go non-stop for all 5 minutes.
Did I make it? Uh, no. I think my abs might have grown legs and walked right off my torso in protest if I tried to push it. It was an awesome way to end the workout, though and I know you’ll love incorporating this little doozy into your own plan.
Have a great day!
P.S. – Have you grabbed your copy of my newest Fusion Conditioning workout program? Remember it’s only $10 for the month of February, then it goes into the “vault.” You receive the program, downloadable videos, workout logs and the latest issue of FPF Premium! Click here to grab your copy!