torch workout program

8/12/2019 Torch Workout Program

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Workout Finishers – Torch Workout Program

Welcome from Mike Whitfield & Workout Finishers…

“Torch”… what a cool name for a workout program.

As a matter of fact, this program is awesomeness certified.

I designed this program to work in sync with the Workout Finishers program. o,whether you need a new workout or !ust looking for something fresh, this program

deli"ers.

And deli"ers well…. I had one client read it and she lost weight # ama$ing.

I%m kidding. &ut seriously # this is where you get to come in. 'ou stick with this

workout as is, of course, (ut you get to pick the finisher after each workout.

)et me know how it goes, and I%ll (e working on new workouts and finishers.

'our friend and coach *and former fat guy+,

ike Whitfield, -TT

Author, Workout Finishers

www.WorkoutFinishers.com /et 01 meta(olic finishers you can use with any workout

for shocking fat loss results

www.AbFinishers.com /et 22 of the most cutting edge finishers focused on your (elly

fat, including new e3ercises

www.TrainwithFinishers.com y (log with the latest, cutting edge information on

using meta(olic finishers with your program

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Train SAFE!

• Don't do any exercises that you aren't sure how to do. Always get personalinstruction from a certified trainer or ask for a substitute exercise.

• Do this finishers workout program for four weeks, then switch to anotherfinishers workout program

• Don’t be afraid to ask a question on my facebook page here:www.facebook.comworkoutfinishers

• !f it hurts, "#$%& Don’t be afraid to use alternatie exercises. ! don’t beliee inthe (no pain, no gain) mentality.

• !f you need extra recoery within the workout or between workouts, don'thesitate to take it. !n other words, don’t keep going if you’re feeling di**y&

• +se a spotter if you are training with heay weights.

• ust because something looks easy on paper doesn’t mean you dismiss it.$n the other end - if something looks too difficult, then be safe and use aneasier exercise and adust recoery and rest periods.

• !f you want to start this or any other program but think you hae an inury, getmedical attention /!0"# and hae a professional therapist rehabilitate your

inury before starting any exercise program.

• !f you decide to use running as your form of interal training 1especiallysprints2, make sure you hae good running shoes and always do an extrathorough warm3up.

And for the (timed) sets, ! strongly encourage you to buy a gymboss interaltimer. /or one thing, they are awesome. Also, they are inexpensie for what youget. 4heck them out at www.gymboss.com. $r you can use an interal timerapplication on your smartphone.

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Workout Finishers Torch Workout Guidelines

isclaimer! ee your physician (efore starting any e3ercise or nutrition program. 'ou

must ha"e a complete physical e3amination if you are sedentary, if you ha"e high

cholesterol, high (lood pressure, or dia(etes, if you are o"erweight, or if you are o"er 21years old. 6lease discuss all nutritional changes with your physician or a registered

dietician.

• Finish each workout with stretching for the tight muscle groups only if desired.

• tart e"ery workout with this warmup circuit.

"od#weight Warm$u% ircuit

• /o through the circuit TWI-7.

• 8est 21 seconds (etween warmup circuits.

Warmup

9+ 6risoner :uat # 9; reps5+ Arm -rosses # 95 reps per side

2+ <uck =nders # > reps per side0+ 6lank # 21 second hold

;+ Waiter%s &ow # ? reps>+ -lose/rip 6ushups # 91 reps

@+ )eg wings # 9; reps per side

?+ piderman -lim( # > reps per side

+ :uat Thrusts *?+






Things to 'emember

A “superset” is 5 e3ercises (ackto(ack with no rest, (ut resting after (oth e3ercises arecomplete. For e3ample, let%s say you ha"e a finisher that saysB

9A+ &ody :uats *91+9&+ 6ushups *91+

<o the a(o"e superset 2 times with 21 secs of rest (etween supersets.

Cere is what you doB one set of 91 reps of &ody :uats, then immediately, with DE rest,

91 reps of pushups, TC7D rest 21 seconds. ee 'ou would do this 5 more times for a

total of 2 supersets.

A “circuit” is a series of 2 e3ercises or more that are done (ackto(ack with no rest

(etween e3ercises. o, for e3ample, let%s say you ha"e the following finisherB

9A+ &ody :uats *91+9&+ 6ushups *91+

9-+ In"erted 8ow *?+<o the a(o"e circuit 0 times, resting for 9 minute (etween circuits

'ou would then do thisB91 &ody :uats, immediately 91 6ushups, immediately ? In"erted 8ows, and then rest

for 9 minute. 'ou would do this 0 times… then you%re doneG

(nless otherwise noted) #our rest %eriod after each su%erset or circuit is one minute.

Finishers $ since the finishers set*re% scheme can be so uni+ue) those arenoted at the bottom of the workout log chart

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Finisher A # -hoose a finisher from Workout Finishers

Finisher & # -hoose a finisher from Workout Finishers

Finisher - # -hoose a finisher from Workout Finishers

4 www.WorkoutFinishers.com>

Workout A "et 5 "et 6 "et 7 "et 5 "et 6 "et 7 "et 5 "et 6 "et 7

9A+ <& &ulgarian plit :uat *?Hside+

9&+ <& Incline -hest 6ress *>+

9-+ <& 8ow *?Hside+

5A+ /o(let :uat *95+

5&+ -lose/rip 6ushups *9 rep short

of failure+

5-+ ta(ility &all )eg -url *9;+

5<+ &ody ountain -lim(ers *?Hside+

Workout " "et 5 "et 6 "et 7 "et 5 "et 6 "et 7 "et 5 "et 6 "et 7

9A+ <& 8e"erse )unge *?Hside+

9&+ 9Arm <& houlder 6ress *?Hside+

5A+ <& :uat *95+

5&+ <& 6iston 8ow *95Hside+

2A+ ta(ility &all 8ollout *95+

2&+ ide 6lank wH)at 8aise *?Hside+

Workout "et 5 "et 6 "et 7 "et 5 "et 6 "et 7 "et 5 "et 6 "et 7

9A+ /o(let )ateral )unge *?Hside+9&+ -hinups *9 rep short of failure+

9-+ <& -hest 6ress *91+

9<+ <& 8omanian <eadlift *95+

97+ <& 8ear )ateral 8aise *9;+

9F+ ta(ility &all Jackknife *9;+





,-ercise escri%tions

in order of a%%earance/

Disclaimer:

'ou must ha"e a -ertified 6ersonal Trainer *-6T+ or -ertified trength K -onditioning

pecialist *--+ pro"ide you with instruction on correct form for all e3ercises.

Prisoner 0+uat

• tand with your feet !ust greater than shoulderwidth apart.

• -lasp your hands (ehind your head. Leep your el(ows (ack and shoulder (lades pulled together to work the upper (ack.

• tart the mo"ement at the hip !oint. 6ush your hips (ackward and “sit (ack into achair”. ake your hips go (ack as far as possi(le.

• :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position.

• <o not round your lower (ack.

• 6ush with your glutes, hamstrings, and :uadriceps to return to the start position.

Arm rosses

• tand with one arm down *thum( down+ and one arm up *thum( up+.

• &ring your arms across your (ody and switch hand K thum( positions.

• 8eturn to the start position.

• <o all reps for one side then do the other side.

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uck (nders

• tand with your feet hip width apart and hands held at chest le"el.

• tep to one side while simultaneously dropping your hips and s:uatting down.

• As you s:uat and step to the side, drop your hips so it appears you were duckingunder something. /et as low as you can while keeping your chest up.

• hift all of your weight o"er to the side you stepped towards and stand up with yourfeet together again. Then repeat in the opposite direction. Alternate sides.

Plank

• )ie on your stomach on a mat.

• 8aise your (ody in a straight line and rest your (odyweight on your el(ows and toes

so that your (ody ho"ers o"er the mat.

• Leep your (ack straight and your hips up. Cold *(race+ your a(s tight. -ontract them

as if someone was a(out to punch you in the stomach, (ut (reath normally.• Cold this position for the recommended amount of time.

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Waiter1s "ow

• This e3ercise strengthens the glutes and stretches the hamstrings.

• tand with your feet shoulderwidth apart and knees slightly (ent.

• Take one hand to grasp the skin o"er your lower (ack under your shirt.• If you e"er lose grasp on this skin, that means your (ack has (ecome too rounded and

you ha"e gone too far.

• Leep your lower (ack arched, and push your hips (ack as much as you can, without

(ending your knees anymore. This will stretch your hamstrings.

• -ontract your glutes to return to the start.

lose$gri% Pushu%

• Leep the a(s (raced and (ody in a straight line from toesHknees to shoulders.

• 6lace the hands on the floor shoulderwidth apart.• lowly lower yourself down until you are an inch off the ground.

• Tuck your el(ows into your sides as you lower your (ody.

• 6ush through your chest, shoulders and triceps to return to the start position.

• Leep your (ody in a straight line at all times and el(ows tucked in.

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2eg 0wings

• tand with your feet hip width apart and hold on to something for (alance.

• Take the inside leg and swing it (ack (ehind you and then swing it straight out in

front of you.

• This will stretch your hamstring so do it gently.

• -ontinue to swing your leg faster and higher with each repetition.• <o all reps for one side then switch.

0%iderman limb

• &race your a(s. tart in the top of the pushup position.

• Leep your a(s (raced, pick one foot up off the floor, and slowly (ring your knee up

outside of your shoulder and touch your foot to the ground.

• Leep your a(s (raced and slowly return your leg to the start position.

• Alternate sides until you complete all of the re:uired repetitions.






0+uat Thrusts

• upport yourself on your hands on feet.

• Thrust your feet (ack so you are in a pushup position.

• Thrust your feet (ack in. That is one rep.

"ulgarian 0%lit 0+uat

•tand with your feet shoulderwidth apart. Cold dum(ells in each hand if needed.

• 6lace the instep of one foot on a (ench. tep forward with the other foot, taking aslightly larger than normal step.

• -ontract your glutes, (race your a(s and keep your spine in a neutral position.

• )ower your (ody until your front thigh is parallel to the ground.

• Leep your upper (ody upright and your lower (ack flat.

• 6ush up to the upright position. tay in a splits:uat stance.

• 6erform all reps for one leg and then switch.






" 3ncline Press

• )ie on a (ench with the (ackrest inclined at 0;>1 degrees.

• Cold the dum((ells a(o"e your chest with your palms turned toward your feet.

• )ower the dum((ells to chest le"el. 6ress the dum((ells straight up a(o"e the

chest.

" 'ow

• 8est the left hand flat (ench or platform, lean o"er and keep the (ack flat.

• Cold the dum((ell in the right hand in full e3tension and slowly row it up to thelower a(domen.

• Leep the low (ack tensed in a neutral position and the el(ow tight to the side.

• <o DET round your lower (ack.






Goblet 0+uat


• Cold a dum((ell in a “cupped” position at chest height.

• tart the mo"ement at the hip !oint. 6ush your hips (ackward and “sit (ack into a

chair”.

• ake your hips go (ack as far as possi(le.• :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position.

• <on%t let your lower (ack (ecome rounded.


lose$gri% Pushu%

• Leep the a(s (raced and (ody in a straight line from toesHknees to shoulders.

• 6lace the hands on the floor shoulderwidth apart.

• lowly lower yourself down until you are an inch off the ground.

• Tuck your el(ows into your sides as you lower your (ody.

• 6ush through your chest, shoulders and triceps to return to the start position.

• Leep your (ody in a straight line at all times and el(ows tucked in.






0tabilit# "all 2eg url

• )ie on your (ack with the soles of your feet on a mediumsi$ed ta(ility &all.

• &race your a(s, and contract your glutes *(utt muscles+ as if you were s:uee$ing

something (etween your cheeks. &ridge your hips up (y contracting your glutes.

• Leep your a(s (raced and contract your hamstrings and slowly curl the (all (ack

towards your hips while keeping your hips (ridged.• 6ause and slowly return the (all to the start position while keeping the hips (ridged.

4$"od# Mountain limber

• &race your a(s. tart in the top of the pushup position.

• Leep your a(s (raced, pick one foot up off the floor, and slowly (ring your knee up to

your opposite shoulder. <o not let your hips sag.

• Leep your a(s (raced and slowly return your leg to the start position.

• Alternate sides until you complete all of the re:uired repetitions.






'e5erse 2unge

• tand upright holding a pair of dum((ells *optional+

• tep (ack and s:uee$e your glute muscles, while keeping your upper (ody

straight

• )ower yourself until your rear knee is a few inches off away from the ground

• 6ush (ack up with your lead leg to the starting position

" 6$Arm 0tanding 0houlder Press

• tand with your hips (ack, knees (ent and a(s (raced.

• Cold one dum((ell at shoulder le"el and place the other on your o(li:ues.

• 6ress the dum((ell o"erhead and slowly lower to the start position.

• <o not arch your (ack. tand upright. <o all reps on one side and switch.

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" 0+uat


• tart the mo"ement at the hip !oint. 6ush your hips (ackward and “sit (ack”.

• :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position.


• For the dum((ell s:uat, hold a dum((ell in each hand on the outside of your legs.• Leep your low (ack arched. <o DET round your low (ack.

Piston 'ow

• tand with knees (ent, (ack flat, chest up, and hold a dum((ell in each hand.

• &race your a(s and maintain your torso position while rowing one dum((ell up to

your torso.

• As you lower one dum((ell start rowing the other dum((ell up to your torso.

• 8epeat, (eing in constant motion, until you%"e done all reps.

• <o not round your low (ack and keep your a(s (raced at all times.

• =se light weights to maintain perfect form.

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0tabilit# "all 'ollout

• Lneel on a mat and place your clasped hands on the top of a medium si$ed (all.

• &race your a(s and slowly lean forward and roll your hands o"er the (all while

the (all mo"es away from your (ody.

• Leep your (ody in a straight line and go as far as you can with perfect form.

• -ontract your a(s and re"erse the motion to return to the upright position.

0ide Plank with 2ateral 'aise• 6erform a side plank (y (alancing your (ody on one forearm and holding a

dum((ell at your side with the other hand

• aintaining a straight line, (ring the dum((ell up until it is e"en when yourshoulder

• lowly return it to your side. That%s one rep. <o all reps and switch sides.

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2ateral 2unge aka 0ide 2unge/

• tand with feet shoulderwidth apart holding dum((ell or kettle(ell at chest height*optional+.

• Take a large step sideways *laterally+ with one leg into a wide s:uat position.

• Leep your upper (ody upright and your lower (ack flat.

• 6ush with your outside leg to return to the starting position.

hin$u%s

• Take underhand grip on the (ar with the palms facing you.

• 6ull your (ody up until the chest reaches (ar le"el.

• lowly lower yourself (ut do not let your (ody swing and do not use momentum

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" hest Press

• Cold the dum((ells a(o"e your chest with your palms turned toward your feet.

• )ower the dum((ells to chest le"el.

• 6ause (riefly and press the dum((ells straight up a(o"e the chest.

• :uee$e your chest muscles together as your press the dum((ells up.

" 'omanian eadlift '2/

• &e "ery conser"ati"e with this e3ercise. <o not perform any deadlift if your lower (ack is in!ured, weak, or compromised in any manner.

• Cold dum((ells at arms length. tand with your feet shoulderwidth apart.

• &end your knees slightly, and keep knees (ent, (ack flat, head up, shoulders (ack,

chest out and arms straight.

• Leep the dum((ells as close to your thighs and shins as possi(le. Focus on pushing

your (utt (ack while keeping the knees stationary and keeping your (ack flat.

• 8e"erse the mo"ement (efore your (ack starts to round.

• 73tend at the hips, contracting your hamstrings and (uttocks, to stand up.

• 6ull with your upper (ack and (ring your torso upright. Leep the dum((ells close toyour (ody and e3hale as you reach the top of the mo"ement.

• 6erform each rep with 911M concentration. <o DET round your lower (ack.






" 'ear$eltoid 2ateral 'aise

• -ontract your glutes, (race your a(s and keep your spine in a neutral position.

• tand with your knees (ent slightly and your upper (ody (ent parallel to floor.

• 6erform a lateral raise, lifting the dum((ells up and out to the side.

0tabilit# "all 7ackknife

• 6lace your feet on the (all and hands on the floor, slightly wider than shoulder width.

• With your arms straight and your (ack flat, your (ody should form a straight line

from your shoulders to your ankles.

• Leeping your (ack straight *donNt round it+, roll the (all as close to your chest as

possi(le (y contracting your a(s and pulling it forward.

• 6ause and then return the (all to the starting position (y rolling it (ackward.

• <o DET round your lower (ack.






More 'esources to Fat$Torching Finishers To

(se With 8our Fa5orite Workouts

www.WorkoutFinishers.com $ /et 01 uni:ue meta(olic workout finishers to use withany program *and some can (e used as an intense short workout+.

www.AbFinishers.com 22 of the most cuttingedge finishers designed to target and

strengthen your core and a(s

www.TrainwithFinishers.com The new (log dedicated to meta(olic workout finishers

&urn fat in !ust minutes with 'E=8 fa"orite workouts

&reak a weight loss plateau

kyrocket your conditioning

<one in !ust a fraction of the time cardio takes # with (etter results

9Mike reall# changed u% m# 5ision of a workout: – Phili%

9 ;e had a fresh a%%roach to training:$ 'obin










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