fat scorching workout finishers

8/11/2019 Fat Scorching Workout Finishers

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Fat Scorching Workout Finishers

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DISCLAIMER

You must get your physicians approval before beginning this exercise program.

These recommendations are not medical guidelines, but are for educational purposes only.

You must consult your physician prior to starting this program, or if you have any medical

condition or injury that contraindicates physical activity. This program is designed for

healthy individuals 18 years and older only.

The information in this book is meant to supplement, not replace, proper exercise training.

All forms of exercise pose some inherent risks. The author advises readers to take full

responsibility for their safety and know their limits. Before practicing the exercises in this

book, be sure your equipment is well-maintained, and do not take risks beyond your level

of experience, aptitude, training and fitness. The exercises in this book are not intended as

a substitute for any exercise routine or treatment that may have been prescribed by your

physician or other health professional.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not

perform any exercise unless you have been shown the proper technique by a certified

personal trainer or certified strength and conditioning specialist or coach. Always ask for

instruction and assistance when lifting weights. Do not perform any exercise without

proper instruction. Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any

medications, you must talk to your physician before starting any exercise program,

including the exercises contained in this book. If you experience any lightheadedness,

dizziness, or shortness of breath while exercising, stop the movement and consult a

physician.

You must have a complete physical examination if you are sedentary; have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30

years old. Please discuss any nutritional changes with your physician or a registereddietician. If your physician recommends that you do not engage in the exercises in this

book, please follow your doctors orders.


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AUTHORS NOTES

First off, thanks for downloading this e-book! Im confident that no matter what your

workout level or experience you are going to find at least a couple of great ideas in herethat you can add into your existing exercise program. Be warned though, this book is not

for everyone.If you are the type that gets upset because your recumbent bike at the gym is

missing a fancy TV, climate control fans, and a personal massage therapist to keep your

shoulders loose while you pedal, then you probably wont get much out of this book. On

the other hand, if you are in the majority that understands the value of hard work, this will

be a book that can help take your fitness to new levels.

The term workout finishers has been around for a few years now, but if you are still

wondering what the heck they are, here is my best definition. Workout fi nishers arein tended to be tacked on to the end of a workout in order to ramp up your metabolism

and keep you burning additi onal calor ies for as long as possible. Pretty simple, right?

Sometimes youll hear other terms like metabolic conditioning or high intensity

interval training. Though they can be applied differently to a program, they are pretty

much the same thing. They are definitely a great addition to a workout program if you are

looking to fast track your fat loss goals, or just increase your overall fitness levels.

Another great thing about these finishers is they are really versatile. Many of these can be

combined and used as an entire workout on a day where you may have no equipment oryou just didnt have the time to make it to the gym.

To make things simple, Ive broken this book into chapters based on what equipment

youll need.


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TABLE OF CONTENTS

Chapter 1Bodyweight Only Finishers ......................................................................... 4

Chapter 2Dumbbell Finishers ..................................................................................... 7

Chapter 3Barbell Finishers ......................................................................................... 9

Chapter 4Traditional Cardio Finishers ...................................................................... 11

Chapter 5Suspension Training Finishers .................................................................. 15

Chapter 6Kettlebell Finishers ................................................................................... 17

Chapter 7Medicine Ball Finishers ............................................................................ 19

Chapter 8Jeremys Favorite Finishers....................................................................... 21

Closing Thoughts .......................................................................................................... 23


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CHAPTER 1BODYWEIGHT ONLY FINISHERS

Bodyweight finishers are great for a couple of reasons. First, you dont have to belong to a

gym that has specialequipment like ropes, sleds, sandbags, etc. to be able to do them. Infact, you dont need to belong to a gym at all. Secondly, you can use these as an entire

workout if you are a little crunched for time, or just dont feel like making your way to the

gym. Once you have a few bodyweight workouts in your toolbox, you never have an

excuse to skip a workout!

Bodyweight exercises are also great gauges of overall fitness. Pulling big numbers on a

dead lift is great, but if you had to gain 40 extra pounds of fat in the process of getting

strong and now you cant do a single quality pushup, your overall fitness is pretty limited.

Bodyweight exercises are a great reality check.

One final caveat before we jump into the workouts. Dont let your form and technique go

because you are really tired. One thing I see way to much is people thinking they should

continue with terribly ugly form just because they are getting fatigued. Trust me when I

say there is absolutely nothing cool or hard core about flopping around like a fish during a

set of pushups because you think your form shouldnt matter when youre exhausted .

Swallow your pride and adjust an exercise if you cant do it correctly; and avoid injury.

Ok, here we go

1. Prisoner Squats to Box - 30 seconds

Pushups - 30 seconds

The goal here is to get as many reps as possible in the 7 minutes it takes to

complete this finisher. You will do the prisoner squats for 30 seconds, then

immediately start with 30 seconds of pushups. Now take 30 seconds of rest, and

repeat the whole circuit 4 more times (5 total rounds).

On the squats you want to get down to a box that is about 12 -14 in. but if you need tostart higher to keep good form thats fine. If you need to adjust your pushup to an

easier version, I would recommend using a bench to elevate as opposed to kneeling.


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2. Ice Skater Hop to 1-Leg Squat x10

Iso-pushup Side to Side Touch x20

This one is really simple and is a great way to add some additional single leg work toyour program. Just go back and forth between the two exercises. Once you complete

ten ice skater hops to 1-leg squats, then do 20 Iso-pushup side to side touches and

keep repeating. Record how many rounds you can complete in 5 minutes.

3. T-pushup x10

Prisoner Squat Jumps x10

The idea here is similar to the previous one, but you will be completing 6 rounds of

each exercise and recording the total time it takes to finish. Again, you will alternate

back and forth until you have done 6 sets of each one. Try to beat your previous time

each time you repeat this finisher.

4. Inchworm x5

1-Leg Squat x10/side

Burpees x10

You will complete all your reps of each exercise and then go on to the next in this

circuit style finisher. At the beginning, set the clock and see how many rounds you

can complete in 5 minutes.

Who doesnt love lots of burpees at the end of each circuit?? !!

5. Alternating Front Lunge x30 seconds

High Knees x30 seconds

Pushups x30 seconds

For this next short circuit you will simply try to complete three rounds through. You

will do each exercise for 30 seconds and then move immediately into the next. Thegoal is to keep moving for the entire 4 minutes. This is a tough one. Resist that little

voice that tells you its ok to rest for a little bit!!


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CHAPTER 2DUMBBELL FINISHERS

The dumbbell finishers only require one or two dumbbells. Dumbbells are great for those

looking to tax the muscular system a bit more than they can with the bodyweight finishers.I have chosen mostly unilateral exercises for two reasons. First off, they put a higher

stability demand on your core. Anytime you are doing a 1 arm or 1 leg dumbbell exercise,

your core has to stabilize against the offset load. The second great thing about the

unilateral exercises is that you basically have to do twice as many total reps. When youre

looking for a big metabolic demand, thats a huge bonus!

Alright lets get right into the dumbbell finishers

1. Grab a pair of fairly heavy dumbbells.

Walk about 30 yards with them, then set them down and do 10 burpee pushups.

Pick up your dumbbells and walk back to the start.

Set them down and do 10 Prisoner Squat Jumps.

Repeat this 4 times. Record the total time it took you to complete.

Before you start, you want to mark out your 30 yard mark so you know where to stop

with the dumbbells. Trust me, by the end you wont want to get any extra yards in.

To progress, you can either go heavier on your dumbbells or add additional reps to the

bodyweight exercises. For example each week you could increase the burpee pushups

and prisoner squat jumps by 2 reps until you are at 20, or bump up the dumbbells by

2 lbs each week.

2. Dumbbell Squat to Press x10

Alternating Renegade Row x5/side

Find a weight you feel you could do for about 15 quality reps on the squat to press.

Try to complete 5 rounds as fast as possible (with good form of course).


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3. Pushup/Renegade Row/Weighted Burpee Complex

Find a weight you can do approximately 10 good renegade rows with. Do 1 pushup, 1

renegade row on each arm and one weighted burpee. Thats one rep.

Do 8 reps to complete an entire set. Rest for 45 seconds. Repeat 2 more times for a

total of 24 reps.

4. 1-Arm Dumbbell Row x10/side

1-Arm Dumbbell Push Press x10/side

1-Arm 1-Leg Dumbbell Dead Lift x10/side

This is a really tough one since you are doing 60 reps per circuit! You will complete

all 10 reps on each side, then move on to the next exercise. Finish 3 entire circuits in

as little time as possible. Just remember, even though you are working against the

clock, always perform quality reps.

5. 1-Arm Dumbbell Power Snatch x5/side

1-Arm Dumbbell Plank Row x5/side

This combo will smoke even the best athletes! You will complete all 5 reps on each

side, then move on to the next exercise. Finish 4 rounds in a little time as possible.

6. Offset Reverse Lunge x8/side

1-Arm Dumbbell Push Press x8/side

Again, you will complete all 8 reps on each side, then move on to the second exercise.

The alternating upper and lower body exercises really get your heart rate up! You are

going to complete 5 rounds as fast as possible. Record your total time.


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CHAPTER 3BARBELL FINISHERS

Most of the barbell finishers do not require a lot of additional weight beyond the bar itself.

The barbell finishers offer a great chance to get lots of practice reps on some of the moretraditional exercises like squats, lunges, and rows, as well as a few Olympic lifting

variations.

While you wont do quite as many total reps as most of the dumbbell finishers, you will

usually be using a little more weight on your reps. Plus, there is just something fun about

working with a trusty ole barbell.

Tr y these out. Theyre at least as fun as a kick in the shins

1. Barbell Row x10

Barbell Squat to Press x10

Barbell Row x10

Barbell Alternating Reverse Lunge (front) x10

You will repeat this circuit 3 times for a total of 120 reps. Record your total time.

I would highly recommend starting with just the bar or even a slightly lighter training

bar if you have access to one.

2. Barbell Hang Clean x10

Barbell Push Press x10

Barbell Romanian Dead Lift x10

You are going to complete 4 rounds of this circuit in as little time as possible. In this

circuit the Romanian dead lift will probably feel like a bit of a rest after the first 2, but

its such a great posterior chain exercise that I couldnt help throwing it in there. Plus

youll be happy for the easier exercise after the first two in this circuit!


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3. Pushups to a Barbell x6

Barbell Hang Cleans x6

Youre going to set up the hang cleans first with whatever plates you are using on thebar. This will get the barbell up off the ground enough to be able to grip the barbell for

your pushups.

Once you are set up, you will set the clock for 5 minutes. Alternate back and forth

between the sets of pushups and the sets of hang cleans. Keep track of how many

rounds you can complete in 5 minutes. Remember, you can rest whenever you need to

but youre working against the clock.

4. Barbell Squat to Press

You are going to use the Tabata protocol for this evil little finisher. If youve never

done Tabatas youre in for a treat. If you have done them you know its more like a

kick in the groin than a treat. Heres how the Tabata works.

Set the clock for 4 minutes. Youre going to crank out the squat to press for 20

seconds and then rest for a mere 10 seconds. Repeat this 8 times. Then spend the next

10 minutes catching your breath!

You will probably want to use a squat rack with the bar set at about shoulder heightfor this one. Thats really the only way to get an actual rest period, otherwise youre

going to have to pick up the bar and set it down 8 times instead of just racking and

unracking the bar.

5. Landmine Row x10/arm

Landmine 1-Arm Squat to Press x10/side

Landmine Core Rotations x10

If you dont have access to a traditional landmine, you can simply prop the barbell in a

corner and youll be fine. Complete all of your reps on each side before moving on to

the next exercise. These are a little less traditional barbell exercises, but if you take the

time to learn them, they can be a good way to throw some variety into your program.

Repeat circuit 4 times. Thats a total of 240 reps! Have fun


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CHAPTER 4TRADITIONAL CARDIO FINISHERS

Walk into most commercial gyms and youll find all of the cardio equipment being used at

a ridiculously light intensity. Most people would be better off staying at home andcleaning the house. That would probably burn more calories than they do plodding away

on the elliptical machine while watching Dr. Phil But youre not most people! You are

at the gym to get results.

I hope you dont mind everyone in the gym staring at you, because youll probably be the

only person actually getting work done with these crazy finishers! Were going to take

traditional boring cardio and crank it up a few notches.

Lets get these going

1. Treadmill Sled Pushes

Keep power off of the treadmill. Hold onto the front and sprint so that you are moving

the belt.

Start with 15 second sprints and 45 seconds of complete rest for 6 total rounds. There

are two ways to progress this scorcher. I would recommend adding a set or two each

week until you are able to do 10 sets.

Once you can complete 10, then start to increase the work and decrease the rest on

each set. For example, bump it up to 20 seconds of sprinting and 40 seconds of rest for

a week or two. Then 25/35 and so on. Like I said, you will probably get weird looks,

but you will also get amazing results!


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2. Old Fashion Sprints

This is about as simple as it gets. Make sure you are good and warmed up before you

jump into all out sprints. You will mark out about 100 yards. Sprint the 100 yards anduse your walk back as the rest period.

Just as a guide, your rest period should take no more than 4 times the time it took to

sprint down. If its taking longer, youre walking too slowly.

Start with about 6-8 sprints on week one and add one additional per week until you

are at 10-12.

Just as a safety note, if you havent sprinted in a while, DO NOT sprint at full speed at

first. I would take at least 3 to 4 weeks until you are actually sprinting at full speed.

3. Suicides

Yea, these have a horrible name, but almost everyone remembers them from back in

high school sports or PE, so I didnt change it to a more politically correct name like

zingers.

A basketball court works best for these. Start at one baseline. You will sprint to the

free throw line and back, then to the half court line and back, then to the opposite side

free throw line and back, and finally to the opposite baseline and back.

Try to keep the rest to about 45 seconds. Start with 3-4 and gradually work your way

up to about 6 total.

One quick technique point make sure to change the plant leg as you change

directions. Most people have one plant leg that feels much more comfortable and they

will favor that side. This will contribute to muscle imbalances and overuse injuries, so

resist the temptation.


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4. Rowing Machine/500 Meter Sprint

Most decent rowing machines have a preset 500 meter setting. Once you are all set,

you will simply race against the clock to complete 500 meters as fast as possible. Youwill probably have to practice this a few times to find the right pace so you dont lo se

all of your energy and bonk at the last 100 meters or so.

My personal best is 1:31 after about a week of training for it. If you beat me, feel free

to send me a boastful email telling me about how you kicked my butt!

5. Rowing Machine/30-30 Intervals

Unlike the 500 meter row, there is no pacing on the 30/30 intervals. You simply go

as hard as you can for 30 seconds, then completely rest for 30 seconds.

Just do 5 total intervals. A great way to progress these is to record your total meters

rowed during the 5 minutes and try to improve on that each week.

One helpful tip is to find the 30/30 setting on the rower, that way you can see exactly

how far you row on each 30 second sprint. If you just try to freestyle it, the meters

will keep going as you coast on your rest period and youll never be able to tell how

far you truly rowed during the work periods.

6. Spin Bike Tabata

If you remember back to the barbell finishers, you already know exactly what to do

here. If you dont have access to a spin bike, you can use a regular stationary bike.

Remember the Tabata protocol? 20 seconds of all out work followed by 10 seconds of

complete rest. Repeat 8 times for a total of 4 minutes.

You need to have plenty of resistance on the bike while you are pedaling. If it does

not feel darn near impossible to keep your legs moving by the last set, you arentdoing it right.

As much as I love getting outside for my workouts, Ive tried this on a regular bike

and its just not the same. You dont get that great feeling of your legs wanting to

explode by the last few sets like you do on the indoor bikes!


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7. Stadium Stairs or Stairclimber Machine

I love getting outside when I can so I prefer some stadium stairs at my local high

school. If you are just finishing a workout though, I get it if you just want to hop onthe stairclimber machine and get done.

This one is pretty simple. Go as fast as you can without falling on your face for 20

seconds, then rest for 40 seconds. Do this 6-8 times. As with other similar finishers,

you can work your way up to about 10 total sets, then start increasing the work time

and decreasing the rest.


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CHAPTER 5SUSPENSION TRAINING FINISHERS

I think almost everyone could benefit from investing in a good pair of suspension trainers.

There are lots of good brands on the market ranging from about $70-$200. These are greatfor travelling. It gets a little tough to pack a kettlebell in your suitcase on a road trip, but

you have no excuse to skip workouts on the road with one pair of these bad boys.

Aside from the convenience of suspension trainers, anything that can get you outside for a

workout is a plus in my book. You can literally hook these up to a sturdy tree and get a

great workout.

Suspension trainers are generally very joint friendly as well. Doing exercises like pushups

and rows on the straps allow for natural rotation of the wrist, elbow and shoulder.

Try these finishers on for size

1. Atomic Pushups/Bodyweight Row Combo

The ultimate goal here is to finish 100 reps of each exercise in as little time as

possible. You are going to start with a set of atomic pushups. Then do a set of

bodyweight rows.

Here are a couple tips to help with this tough finisher. First, if you keep a tally in aworkout journal or on a piece of scratch paper as you go along, it is much easier to

keep track. Ive found it a little hard to do math in your head when youre gasping for

air near the end of these.

Secondly, if you need to start with easier progressions of these you can simply adjust

your angle. Lots of folks wont be able to do 100 reps of the horizontal p rogression

you see in the video database. Dont let that discourage you. Just start where you can

and work your way up.


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2. 1-Leg Burpees

You will do 50 total reps. The idea here is to alternate legs every 5 reps until you have

completed all 50 (25 per leg). Record your total time.

3. Face Pulls x10

Mountain Climbers x20

This is a fun little 10-20 finisher that is guaranteed to leave you smoked. You are

going to start with 10 face pulls, and then transition right into 20 mountain climbers.

This is a good one to race against the clock since the transition from the face pulls to

the mountain climbers can take a few seconds. Most folks have the tendency to take

their sweet time getting into the mountain climber position, but when you are going

for time it keeps you moving!

Complete 5 rounds as fast as possible.

4. Bicep Curls x10

Tricep Extensions x10

Assisted Squat Jumps x10

Its rare that I will use single joint exercises, especially when Im looking for amaximum metabolic effect. When done on the suspension trainers though, they turn

into more of a total body exercise.

This one is really simple, but really effective. You simply go through 5 circuits in as

little time as possible. Complete your 10 reps and move on to the next one until you

are done. The squat jumps will really send your heart rate through the roof.


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CHAPTER 6KETTLEBELL FINISHERS

Because of their unique size and weight distribution the kettlebell has some really good

exercise options that just cant be duplicated with other workout tools. The kettlebellswing is a great exercise that will give you a great backside. If youve ever tried this

exercise with a dumbbell, you know its not nearly as effective. The forearm strength

required becomes the limiting factor well before the big muscles get effectively taxed.

The other great thing about the kettlebell is the seamless transition from the clean up to the

shoulder, directly into other lifts. This makes the kettlebell the perfect tool for combos

which will absolutely light up your metabolism.

Alright, put on your big boy (or girl) pants and try these out

1. Kettlebell Snatch Ladders

The ladders are a fun way to get in a brutal finisher. You will start by performing 1

snatch per arm, then 2 per arm, then 3 per arm and so on until you have finished at 10.

You will want to use a fairly conservative weight when you first attempt the ladders.

Have fun finishing your workout with 110 kettlebell snatches!

2. Swing/pushup combo

This is a great superset that will really test your willpower while working a ton of

muscle. Complete 10 kettlebell swings, then hop down and immediately do 5 quality

pushups. Now just repeat this combo for as many rounds as possible in 5 minutes.

Very simple, but very effective.

3. 1 arm clean/squat/press complex

Complexes are great with kettlebells. You will do a 1 arm clean, then with the

kettlebell at the shoulder you will perform a seamless squat to press combo. Thats

one rep. Complete 10 on the first side and then do 10 with the other. This finisher will

not take long to complete, but you will feel like it took 45 minutes!!


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4. 1-Arm Kettlebell Supported Row x10/side

1-Arm Kettlebell Push Press x10/side

Alternate Arm Kettlebell Swing x20

This finisher utilizes some big strength exercises. The circuit of one pull, one push

and one lower body exercise will burn a ton of calories really quickly. Start with the

kettlebell supported row and complete 10 per side. Next move on to the 1 arm

kettlebell push press and complete 10 per side. Finally finish the circuit with 20

alternating arm kettlebell swings. Repeat this circuit 2 more times with as little rest as

possible. Record your total time and try to beat it the next time around.

5. Kettlebell Fourplay

This is an awesome finisher with an even more awesome name! Begin by completing

a complex of a 1-arm kettlebell swing, right into a 1-arm kettlebell clean, followed

directly by a 1-arm kettlebell high pull, and finally finishing with a 1-arm kettlebell

snatch. This complex of 4 exercises equals 1 rep!

Do 1 rep on one arm and then go immediately into the other arm. Continue with this

until you have completed a total of 20 reps (10 per arm). This ones a doozie!


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CHAPTER 7MEDICINE BALL FINISHERS

Just like most of the other exercise tools in this book, the medicine balls are very versatile.

The one big benefit to using medicine balls versus many other tools is that the options forexplosive power type exercises is huge since you are able to actually let the ball go. You

can feel free to try doing that with a kettlebell, or better yet try to javelin throw a barbell

across your gym, but Im pretty confident youll get yourselfkicked out for life!

So the medicine ball gives us the ability for almost anyone to train for power, without

having to learn pretty technical exercises like the Olympic lifting variations. And even

though the medicine ball will be a little lighter than many of your other tools, they still get

the job done.

Al ri ght, check these out

1. Squat Toss Against a Wall

If youre a Crossfitter, you probably know these as wall balls. Were going to employ

the Tabata method again on this finisher. If you remember the barbell squat to press

Tabata from earlier, this one is very similar. Instead of using a barbell, were going to

grab a medicine ball and just let it go at the top.

Remember the Tabata protocol is 20 seconds of work followed by 10 seconds of restfor 8 rounds (4 minutes total). Your legs will feel like theyre on fire at the end of this

one!

2. Side Toss x10/side

Ice Skater Hops x20

This is a great finisher for rotational athletes like golfers, baseball players, tennis

players, etc. You will simply do 10 reps per side on the side toss. Then set your

medicine ball down and do 20 ice skater hops.


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3. Medicine Ball Chest Pass Against Wall x20

Medicine Ball Burpee x10

This finisher is really simple but really tough. All youre going to do is complete 20chest passes against a wall, and then go immediately into 10 medicine ball burpees.

For this pair you will see how many rounds you can complete in 5 minutes.

4. Medicine Ball Slams x20

Prisoner Squat Jumps x10

This is a great explosive upper body/lower body pair of exercises. You start with 20

medicine ball slams, and then go right into 10 prisoner squat jumps. This one just lasst

for 4 minutes, but it will smoke your legs! Complete as many rounds as possible in 4

minutes.

5. Medicine Ball Mountain Climbers

This is only one exercise, but youre doing Tabatas so you dont need much more to

get your metabolism ramped up. Just as a reminder, the Tabatas will be 20 seconds of

work and 10 seconds of rest for 8 rounds (4 minutes).

I would recommend finding a fairly large medicine ball, like a Dynamax so your

hands dont slip off the sides if you start sweating a lot (which is very likely!) If youdont have a great medicine ball around, putting a workout towel over the ball will

usually help keep your hands in place.


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CHAPTER 8JEREMYS FAVORITE FINISHERS

Alright, now for the best chapter in the book!! Here are a few of my all time favorite

finishers. Hopefully you know by now that means that all of them are tough. In thischapter youll find kettlebells, battling ropes, dumbbells and even cars!

You may never want to hear my name again after trying these, but I promise they will

speed up your fat loss results, and they are a whole lot more fun than sitting on an elliptical

machine for hours.

1. Car Pushing!

Thats right, you are pushing a car for this finisher. So there are a couple things to

know about this one. The first is (and I hope this is obvious), you need a partner in the

car.

Heres the setup: Map out a space of about 50 yards. Make sure you are on a pretty

even surface. If the road is too inclined, you wont go anywhere. If its too declined,

the whole thing becomes way too easy.

On your command have the driver put the car in neutral and let off the brakes. Youre

simply going to maintain a good forward lean with your arms extended out pushing

the back of the car as fast as you can.

When you get to the 50 yard marker, walk back to the beginning while your partner

drives the car back to the start. As soon as you get back start the second push. Try

starting with about 4 total and work your way up to 8. Have fun!

2. Alternating Rope Waves/Prisoner Squat Jumps

Fortunately, more of your typical big box gyms now have battling ropes lying around

for you to use. I love this upper body/lower body combo.

Set the clock for 4 minutes. You will be alternating back and forth between the

alternating waves on the ropes and prisoner squat jumps. This is going to be a Tabata,

so work for 20 seconds, then rest for 10 seconds. You will do a total of 4 rounds of

each exercise as you switch back and forth.


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3. Pullups X/max reps

Dumbbell Squat to Press x12

This combo gets almost every muscle in your body. Set the clock for 4 minutes. Youwill do as many pull-ups as you can. Then complete 12 dumbbell squats to presses.

Continue switching back and forth for 4 minutes. Count the total number of reps.

If you cant do pull-ups, simply use a seated lat pulldown machine and try keeping the

reps to about 12 per set.

4. The Two Kettlebell Killer!

Set 2 kettlebells about 50 yds apart. Start at one kettlebell by doing 5 snatches per

arm. Then sprint 50 yds to the other kettlebell and do 5 Clean+Squat+Press combos

per arm. Sprint back to the start and repeat 5 times.

This one sucks. Theres really no other way to put it. I dont do these really often, but

when I do I prefer to go outside if the weather allows for it.

5. Pushup/Prisoner Squat Jump Countdowns

Countdowns can actually be done with a number of different exercises, but I love this

one because there is no equipment involved. Theres never an excuse to skip aworkout when you can get a super intense one in with no equipment in under 10

minutes.

Heres how the countdowns work: You will start doing 10 pushups, followed

immediately by 10 prisoner squat jumps. Now do 9 pushups and nine prisoner squat

jumps. Then 8, 7, 6, etc.

Even though these are extremely tough, there is a point when you get to about 3 of

each when you know you can finish. Its a great feeling.


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CLOSING THOUGHTS

Well, there you have it. You now have 42 awesome finishers that you can add into your

workout program to speed fat loss and take your fitness to new levels. Aside from theamazing results you will see from incorporating some of these finishers, it will do a ton to

break up the monotony of many typical programs. I hope you try some of these out and

shoot me and email telling me about the awesome results!

[email protected]

If you live in or around the Sacramento California area, and are considering a training

program, check out my website for programs and special trial offers.

http://jonesperformancefitness.com/And always feel free to email me any questions.

Finally, if you dont have access to some of the equipment mentioned in this book like

kettlebells, ropes, and suspension trainers, I would highly recommend investing in a few

portable pieces of exercise equipment. Having a pair of suspension trainers and a couple

kettlebells at home will cut way back on skipped workouts and when you cant make it to

the gym. Check outperformbetter.com to pick up whatever you need. They have tons of

quality equipment, and their customer service is excellent, and they regularly run specials

to save you money.

Dedicated to Your Success,

eremy ones
mailto:[email protected]:[email protected]://jonesperformancefitness.com/http://jonesperformancefitness.com/http://a%20href%3D%22http/www.performbetter.com?kbid=5450%22http://a%20href%3D%22http/www.performbetter.com?kbid=5450%22http://a%20href%3D%22http/www.performbetter.com?kbid=5450%22http://jonesperformancefitness.com/mailto:[email protected]

fat scorching workout finishers

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