Effective Workout Finishers to Maximise Your Strength Training
May 5, 2024
After a grueling strength workout, calling it a day is tempting. However, incorporating a finisher can be a game-changer if you want to maximize your results and push your fitness to the next level. These 5-10-minute intense bursts ramp up your calorie burn and elevate your post-exercise oxygen consumption (EPOC), giving you that extra fat-burning boost while improving your endurance and strength.
Finishers are something our clients experience and love at Hybrid Fitness Training. Here are a few simple examples of finishers to promote a high-calorie burn and induce EPOC that require very little equipment.
1. Full-Body Burner (Bodyweight-Only)
Goal: Burn fat, enhance cardiovascular endurance
Time: 10 minutes
Method: AMRAP (As Many Rounds As Possible)
20 Mountain Climbers
15 Burpees
10 Air Squats
5 Push-Ups
2. Leg Blaster (Kettlebells and Dumbbells)
Goal: Gain strength in legs, explosive power
Time: 5 – 7 minutes for most.
Method: Ladder Workout
10 to 1 reps of Kettlebell Swings and Kettlebell Goblet Squats
Start with 10 KB swings followed immediately by 10 KB Goblet squats, then 9 swings, 9 squats, continuing down to 1. This descending ladder format keeps the intensity high, challenging your legs and glutes while building strength and endurance.
3. Upper Body Attack (Resistance Bands)
Goal: Increase upper body strength, muscle endurance
Time: 8 minutes
Method: Tabata (:20 seconds ON/:10 seconds OFF)
Resistance Band Push-Ups
Band Pull-Aparts
Overhead Band Presses
Band Rows
Each exercise is performed for 20 seconds with maximum effort, followed by 10 seconds of rest. This rapid-fire sequence will boost your upper body strength and improve muscle definition and endurance.
4. Core Conditioning
Goal: Strengthen core, enhance rotational power
Structure:
Time: Approx. 6 minutes
Method: Repetition Countdown
50-40-30-20-10 reps of Russian Twists
10-8-6-4-2 reps of V-Ups
This core-focused finisher uses a countdown format to decrease reps as fatigue sets in, ensuring you maintain form and intensity throughout. It’s excellent for building a strong, powerful core and improving your overall athletic performance.
By integrating these creative finishers into your strength training routine, you will enhance your physical capabilities and keep your workouts fresh and exciting. Remember, the key to these finishers is intensity—push yourself to maintain a high effort level throughout to reap the maximum benefits. Ready to finish strong?
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Effective Workout Finishers to Maximise Your Strength Training
May 5, 2024
After a grueling strength workout, calling it a day is tempting. However, incorporating a finisher can be a game-changer if you want to maximize your results and push your fitness to the next level. These 5-10-minute intense bursts ramp up your calorie burn and elevate your post-exercise oxygen consumption (EPOC), giving you that extra fat-burning boost while improving your endurance and strength.
Finishers are something our clients experience and love at Hybrid Fitness Training. Here are a few simple examples of finishers to promote a high-calorie burn and induce EPOC that require very little equipment.
1. Full-Body Burner (Bodyweight-Only)
Goal: Burn fat, enhance cardiovascular endurance
Time: 10 minutes
Method: AMRAP (As Many Rounds As Possible)
20 Mountain Climbers
15 Burpees
10 Air Squats
5 Push-Ups
2. Leg Blaster (Kettlebells and Dumbbells)
Goal: Gain strength in legs, explosive power
Time: 5 – 7 minutes for most.
Method: Ladder Workout
10 to 1 reps of Kettlebell Swings and Kettlebell Goblet Squats
Start with 10 KB swings followed immediately by 10 KB Goblet squats, then 9 swings, 9 squats, continuing down to 1. This descending ladder format keeps the intensity high, challenging your legs and glutes while building strength and endurance.
3. Upper Body Attack (Resistance Bands)
Goal: Increase upper body strength, muscle endurance
Time: 8 minutes
Method: Tabata (:20 seconds ON/:10 seconds OFF)
Resistance Band Push-Ups
Band Pull-Aparts
Overhead Band Presses
Band Rows
Each exercise is performed for 20 seconds with maximum effort, followed by 10 seconds of rest. This rapid-fire sequence will boost your upper body strength and improve muscle definition and endurance.
4. Core Conditioning
Goal: Strengthen core, enhance rotational power
Structure:
Time: Approx. 6 minutes
Method: Repetition Countdown
50-40-30-20-10 reps of Russian Twists
10-8-6-4-2 reps of V-Ups
This core-focused finisher uses a countdown format to decrease reps as fatigue sets in, ensuring you maintain form and intensity throughout. It’s excellent for building a strong, powerful core and improving your overall athletic performance.
By integrating these creative finishers into your strength training routine, you will enhance your physical capabilities and keep your workouts fresh and exciting. Remember, the key to these finishers is intensity—push yourself to maintain a high effort level throughout to reap the maximum benefits. Ready to finish strong?
