Fun "Finisher" Ideas

As I've mentioned, once or twice a week I like to finish my strength workouts with a very short(usually around 5 minutes) "finisher". One reason I like them so much is because it's a fun and SHORT way to get a little "cardio" without realy feeling like you're doing cardio! There are endless combinations for finishers, but here are some that I came up with. A good idea is to time yourself and try to beat your time the next time you do it!

     
5 minute amrap: (as many rounds as possible in 5 minutes) OR 3-5 rounds for time
              5 thrusters, 10 KBswings, 15 plank jacks or mountain climbers
             12 goblet squats, 12 KB swings
              8 pushups, 10 deadlift burpees, 12 goblet squats
              5 pushups, 6 renegade rows, 7 lunge jumps, 8 plank crossovers(each leg)
 Pyramids:
            6-5-4-3-2-1 lunge jumps(each leg) + 20 double unders(or 40 singles)between each set

              6 -->1-->6 of: Goblet squats-pushups-burpees-TRX rows

            10->1 Goblet squats + 1->10 burpees or KB swings
            10-8-6-4-2 Pushups + 2-4-6-8-10 Burpees or Goblet squats
           

Burpee pull-ups: as many as you can get in 5 minutes, 8 minutes, or 10 minutes(if you’re really crazy hardcore!) OR do a pyramid starting with 8 reps and go all the way down to 1, resting as needed!
http://www.youtube.com/watch?v=YjXhCpIxWOI

Tabata circuits (20 seconds on, 10 seconds off for 4 minutes total):
             KB swings + burpees(alternate)
            Squat jumps + mountain climbers(alternate)
            Burpees-swings-mountain climbers-swings(2x through)        
           
DB or barbell complex:
5-8 reps for 3-5 sets of:
Squat press
RDL 
Reverse lunge
Bentover row
DB pushup

Bodyweight circuits:
(30 seconds each, resting 10 seconds between exercises,3 rounds)
Jump rope
Squat jumps
Mountain climbers
Pushups

"Man-makers"( Burpee to pushup to renegade row to clean & press): as many reps as possible in 3-5 minutes!
http://www.youtube.com/watch?v=RoefYmiIMHs
Farmer’s Walks: Hold the heaviest dumbbells or kettlebells you can and walk for 30-45 seconds, or as far as you can, rest 30-60 seconds and repeat 2-4x. You could also pair them with bear crawls or burpees!

Sprints(preferably on a hill or incline on a treadmill): go for 8-12 seconds as fast as you can, rest 60 seconds and repeat 6-12x, or for 10-12 minutes

Prowler/sled pushes: 8-20 second push, 30-60 second rest, 5-10x OR reverse sled drags/pulls:
http://www.youtube.com/watch?v=MY3ftx9_szI&list=FLx4ga3se4FG07pq2AcKuwug&index=2

Battle ropes: 15-20 seconds on, 30-45 second rest, repeat 5x
 Do you ever use "finishers" in your workouts? Let me know some of your favorites!

Comments

  1. These are awesome ideas! I usually do finishers twice a week, but it's become more difficult in my new gym as it's quite cramped. I don't want to punch a 400lb dude in the face while bouncing around doing burpees haha!

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  2. LOVE finishers! Great ideas; I'll be referencing these for myself and clients! Thanks Lindsay.

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