3 Minute Bodyweight Finishers

3-Minute Bodyweight Finishers
www.WorkoutFinishers.com
- 1 -
A message from Mike Whitfield, CTT

Welcome from Workout Finishers and Mike Whitfield, (aka Mikey!.
"et me ask you something. #o you think adding 3 minutes of cardio at the end of your
workout will do any good$ %f course not.
But these finishers sure will. &s a matter of fact, the 'odyweight finishers ( showed the
trainers at the )) *ummit were a 'ig hit, lasting only 3 minutes.
*weat was dri++ed. ,gly looks were gi-en. Fat was 'urnt. (t wasn.t /ust 'urned! (
meant to say 'urnt on +ur+ose. 0now a'out it.
)ag these incredi'le 'odyweight finishers at the end of your ne1t workout or e-en knock
them out on your 'usy days. &fter all, ( designed them so you can do them anytime,
anywhere.
234% e5ui+ment necessary.
Boom goes the bodyweight finisher dynamite,
Mike Whitfield (Mikey), CTT
www.WorkoutFinishers.com - 6ra' 78 more ama9ing workout finishers to go with any
+rogram
www.)rainwithFinishers.com - My 'log dedicated to meta'olic finishers
www.face'ook.com:WorkoutFinishers - Find me on Face'ook
- ; -
Disclaimer:
You must get your physicians approval before beginning this exercise
program.
The recommendations in this and any other document are not medical guidelines
but are for educational purposes only. You must consult your physician prior to
starting this or any other program or if you have any medical condition or injury
that can possibly worsen with physical activity. This program is designed for
healthy individuals 18 years and older only. The information in this document is
meant to supplement, not replace, proper exercise training. All forms of exercise
pose some inherent riss. !ie "hitfield, or anyone associated with #ran
Training, $$# %formerly nown&also nown as 'eflections (itness) advises
readers to tae full responsibility for their safety and now their limits. *efore
partaing in the exercises in this or any other program, be sure that your
e+uipment is well,maintained, and do not tae riss beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in
this boo are not intended as a substitute for any exercise routine or treatment or
dietary regimen that may have been prescribed by your physician. -on.t lift
heavy weights if you are alone, inexperienced, injured, or fatigued. -on.t perform
any exercise unless you have been shown the proper techni+ue by a certified
fitness trainer or certified strength and conditioning specialist. Always as for
instruction and assistance when lifting. -on.t perform any exercise without proper
instruction. Always do a warm,up prior to any exercise including but not limited
to interval training. /ee your physician before starting any exercise or nutrition
program. 0f you are taing any medications, you must tal to your physician
before starting any exercise program, including but not limited to #ran Training &
"orout(inishers.com. 0f you experience any lightheadedness, di11iness, or
shortness of breath while exercising, stop the movement and consult a physician
immediately. You must have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you
are overweight, or if you are over 23 years old. 4lease discuss all nutritional
changes with your physician or a registered dietician. 0f your physician
recommends that you don.t use this or any other program, please
follow your doctor.s orders.
- 3 -
Train SAF!
-on5t do any exercises that you aren5t sure how to do. Always get
personal instruction from a certified trainer or as for a substitute exercise.
0f it hurts, /T647 -on.t be afraid to use alternative exercises. 0 don.t
believe in the 8no pain, no gain9 mentality.
0f you need extra recovery within the worout or between worouts, don5t
hesitate to tae it. 0n other words, don.t eep going if you.re feeling di11y7
:se a spotter if you are training with heavy weights.
;ust because something loos easy on paper doesn.t mean you dismiss it.
6n the other end < if something loos too difficult, then be safe and use an
easier exercise and adjust recovery and rest periods.
0f you want to start this or any other program but thin you have an injury,
get medical attention (0'/T and have a professional therapist rehabilitate
your injury before starting any exercise program.
0f you decide to use running as your form of interval training %especially
sprints), mae sure you have good running shoes and always do an extra
thorough warm,up.
And for the 8timed9 sets, 0 strongly encourage you to buy a gymboss interval
timer. (or one thing, they are awesome. Also, they are inexpensive for what you
get. #hec them out at www.gymboss.com. 6r you can use an interval timer
application on your smartphone.
- 7 -
,se these finishers at the END of your main workout. )hese are designed to
com+liment your main workout, not re+lace it.
Be conser-ati-e when you try a finisher for the first time. For e1am+le, if a
finisher calls for 3 rounds, com+lete only 1-; rounds the first time you do that
finisher.
#on.t 'e afraid to su'stitute an easier e1ercise to fit your uni5ue fitness le-el. For
e1am+le, you can do regular +ushu+s instead of *+iderman +ushu+s.
Things to Remember
& <su+erset= is ; e1ercises 'ack-to-'ack with no rest, 'ut resting after 'oth e1ercises are
com+lete. For e1am+le, let.s say you ha-e a finisher that says>
1& Body *5uats (18
1B ?ush-u+s (18
#o the a'o-e su+erset 3 times with 38 secs of rest 'etween su+ersets.
@ere is what you do> one set of 18 re+s of Body *5uats, then immediately, with A% rest,
18 re+s of +ush-u+s, )@3A rest 38 seconds. *ee$ Bou would do this ; more times for a
total of 3 su+ersets.
& <circuit= is a series of 3 e1ercises or more that are done 'ack-to-'ack with no rest
'etween e1ercises. *o, for e1am+le, let.s say you ha-e the following finisher>
1& Body *5uats (18
1B ?ush-u+s (18
1C (n-erted 4ow (D
#o the a'o-e circuit 7 times, resting for 1 minute 'etween circuits
Bou would then do this>
18 Body *5uats, immediately 18 ?ush-u+s, immediately D (n-erted 4ows, and then rest
for 1 minute. Bou would do this 7 times! then you.re doneE
BN!" T#$
%or any timed finishers, try to beat &re'io(s re)ords ea)h time yo( do that finisher*
%or e+am&le, when &erforming a density finisher (a )ir)(it or s(&erset as many
times as &ossible in a set timeframe), try to beat yo(r &re'io(s re&s*
- F -
%inisher , -
.The Crosso'er /eart Th(m&er0
#o the following circuit 3 times, resting for 1F seconds 'etween circuits>
1& &lternating ?risoner Crosso-er "unge (18:side
1B *5uat )hrusts (18
%inisher , 1
.Too Many 2a)ks0
#o the following su+erset 3 times, resting for 18 seconds 'etween su+ersets>
1& Gum+ing Gacks (38
1B ?ushu+ ?lank (38 secs
%inisher , 3
.Density Doo4Dah0
#o the following circuit as many times as +ossi'le in 3 minutes. 4est only when
needed>
1& "ateral Gum+s (F:side
1B )ri+le *to+ ?ushu+ (F
1C Bur+ees (F
- H -
%inisher , 5
.$risoner "weat0
#o the following circuit 3 times, resting for ;8 seconds 'etween circuits>
1& ?risoner *5uat (18
1B Mountain Clim'ers (18:side
1C &lternating ?risoner "ateral "unge (F:side
%inisher , 6
.Density 67s0
#o the following su+erset as many times as +ossi'le in 3 minutes. 4est only when
needed>
1& ?risoner Gum+ *5uat (F
1B ?ushu+s (F
%inisher , 8
.The B(lgarian "&ider0
#o the following circuit twice, resting for 38 seconds 'etween circuits>
1& Bulgarian Gum+ *5uat (18:side
1B *+iderman ?ushu+s (H:side
1C Bulgarian *+lit *5uat (18:side
1# *+iderman Clim' (H:side
- I -
%inisher , 9
.The Co(ntdown %(rna)e0
#o the following circuit twice, resting only when needed>

1& Bur+ees (D
1B ?risoner *5uats (I
1C Close-6ri+ ?ushu+s (H
1# *kater @o+s (F:side
13 &lternating ?risoner "unge (7:side
1F ) ?ushu+s (3:side
16 Gum+ing Gacks (;
1@ Bur+ee:*+iderman ?ushu+ Com'o (1
%inisher , :
."wingin7 and Climbin70
#o the following circuit twice, resting for 18 seconds 'etween circuits.
1& *wing "unge (F:side
1B *+iderman Clim' (18:side
1C *wing "unge (F:side
1# J-Body Mountain Clim'er (18:side
%inisher , ;
.The Total <a(ntlet0
#o the following circuit twice, resting for ;8 seconds 'etween circuits>
1& )otal Body 31tensions (1F
1B KL8M ?ushu+s (18
1C )otal Body 31tensions (1F
1# Bear Crawl (18:side
13 )otal Body 31tensions (1F
K Come 'ack u+ only L8M - this +uts more tension on the muscles 'eing worked
- D -
%inisher , -=
.2(m& and $(sh0
#o the following circuit 3 times, resting for ;8 seconds 'etween circuits>
1& "unge Gum+s (;8 secs
1B Close-6ri+ 3:7
th
4e+ ?ushu+s (;8 secs
%inisher , --
.De)lined to "&lit !&0
#o the following su+erset as many times as +ossi'le in 3 minutes 4est only when needed>
1& Bodyweight *+lit *5uat (F:side
1B #ecline or 4egular ?ushu+s (F
%inisher , -1
.Metaboli) Co(ntdown0
#o the following circuit, resting only when needed. (n the first circuit, you will +erform I
re+s of each e1ercise. (n the ne1t circuit, you will +erform H re+s. Continue in this fashion
until you com+lete 1 re+ of each e1ercise.
1& ?ushu+s (I, H, etc., etc. down to 1
1B ?risoner "unge Gum+s (I:side, H:side, etc., etc. down to 1:side
1C *5uat )hrusts (I, H, etc., etc. down to 1
- L -
E+er)ise >ibrary
(E+er)ises are in order of a&&earan)e)
?lternating $risoner Crosso'er >(nge
*tand with your hands 'ehind your head and your shoulders retracted.
"unge forward with one leg in front and across the rear leg, while kee+ing your u++er
'ody straight
?ress through the forward heel 'ack to the starting +osition.
(f alternating, switch sides. (f not, than do all re+s for one leg and then switch.
"@(at Thr(sts
*tart in the +ushu+ +osition with your a's 'raced
Bring your feet in towards your chest in an e1+losi-e fashion
4eturn to the starting +osition 'y <kicking= your feet 'ack out
- 18 -
2(m&ing 2a)ks
*tand on the 'alls of your feet with your feet shoulder width-a+art and arms 'y
side.
Gum+ your feet out to your sides and raise your hands o-erhead at the same time.
4eturn to the starting +osition
$(sh(& $lank
*tart in the to+ of a +ushu+ +osition. @old your 'ody in a straight line.
0ee+ your 'ack straight and your hi+s u+. @old ('race your a's tight. Contract them
as if someone was a'out to +unch you in the stomach, 'ut 'reath normally.
)he lower you are, the more difficult it will 'e
- 11 -
>ateral 2(m&s
*tand with your knees 'ent, a's 'raced, and hi+s 'ack.
Gum+ laterally and land with your knees 'ent and hi+s 'ack to a'sor' the landing
forces in your muscles.
4e+eat to the other side with as little rest as +ossi'le 'etween /um+s.
&lways land with your knees 'ent.
Tri&le "to& $(sh(&
0ee+ a's 'raced and 'ody in a straight line from knees to shoulders. @ands should 'e
slightly wider than shoulder width a+art.
"ower into a +ushu+ +osition, 'ut halfway down +ause for one second.
)hen continue to lower yourself until you are ; inches off the ground. ?ause for one
second.
4eturn to the starting +osition. )hat.s one re+.
- 1; -
B(r&ees
*tand with your feet shoulder-width a+art.
#ro+ down onto your hands and feet, then thrust your feet 'ack so you are in a +ush-
u+ +osition. )hrust your feet 'ack in and then stand u+.
Bou can add a -ertical /um+ at the end as well.
$risoner "@(at
*tand with your feet /ust greater than shoulder-width a+art.
Clas+ your hands 'ehind your head. 0ee+ your el'ows 'ack and shoulder 'lades
+ulled together to work the u++er 'ack.
*tart the mo-ement at the hi+ /oint. ?ush your hi+s 'ackward and <sit 'ack into a
chair=. Make your hi+s go 'ack as far as +ossi'le.
*5uat as dee+ as +ossi'le, 'ut kee+ your low 'ack tensed in a neutral +osition.
#o not round your lower 'ack.
?ush with your glutes, hamstrings, and 5uadrice+s to return to the start +osition.
- 13 -
Mo(ntain Climbers
Brace your a's. *tart in the to+ of the +ush-u+ +osition.
0ee+ your a's 'raced, +ick one foot u+ off the floor, and slowly 'ring your knee u+
to your chest. #o not let your hi+s sag or rotate.
0ee+ your a's 'raced and slowly return your leg to the start +osition.
&lternate sides until you com+lete all of the re5uired re+etitions.
?lternating $risoner >ateral >(nge (aka "ide >(nge)
*tand with feet shoulder-width a+art, kee+ing your hands 'ehind your head,
s5uee9ing your shoulder 'lades together.
)ake a large ste+ sideways (laterally with one leg into a wide s5uat +osition.
0ee+ your u++er 'ody u+right and your lower 'ack flat.
?ush with your outside leg to return to the starting +osition.
- 17 -
$risoner 2(m& "@(at
*tand in the start +osition for the ?risoner *5uat.
*5uat down and /um+ u+ as high as +ossi'le, kee+ing your hands 'ehind your
head.
Bend your knees when you land to a'sor' the force with your muscles.
&s soon as you land, /um+ u+ again.
$(sh(&
0ee+ the a's 'raced and 'ody in a straight line from toes:knees to shoulders.
?lace the hands on the floor slightly wider than shoulder-width a+art.
*lowly lower yourself down until you are an inch off the ground.
?ush through your chest, shoulders and trice+s to return to the start +osition.
0ee+ your 'ody in a straight line at all times.
- 1F -
B(lgarian 2(m& "@(ats
*tand with your feet shoulder-width a+art. @old dum'ells in each hand if needed.
?lace the inste+ of one foot on a 'ench. *te+ forward with the other foot, taking a
slightly larger than normal ste+.
Contract your glutes, 'race your a's and kee+ your s+ine in a neutral +osition.
"ower your 'ody until your front thigh is +arallel to the ground.
Gum+ using the front foot, and kee+ing the u+right +osition. *tay in a s+lit-s5uat
stance.
"and in the 'ottom of a Bulgarian s5uat and re+eat
?erform all re+s for one leg and then switch.
"&iderman $(sh4(&
0ee+ the a's 'raced and 'ody in a straight line from toes (knees to shoulders.
*lowly lower yourself down until you are ; inches off the ground.
&s you lower yourself, slowly 'ring your right knee u+ to your right el'ow.
0ee+ your foot off the ground as you do so.
?ush through your chest, shoulders and trice+s to return to the start +osition, and
return your leg to the start +osition. &lternate sides until you com+lete all re+etitions.
0ee+ your 'ody in a straight line at all times and try not to twist your hi+s.
- 1H -
B(lgarian "&lit "@(at
*tand with your feet shoulder-width a+art. @old dum'ells in each hand if needed.
?lace the inste+ of one foot on a 'ench. *te+ forward with the other foot, taking a
slightly larger than normal ste+.
?ush u+ to the u+right +osition. *tay in a s+lit-s5uat stance.
"&iderman Climb
Brace your a's. *tart in the to+ of the +ushu+ +osition.
outside of your shoulder and touch your foot to the ground.
- 1I -
B(r&ees A (see abo'e)

$risoner "@(at (see abo'e)
Close4gri& $(sh(&
?lace the hands on the floor inside shoulder-width a+art.
)uck your el'ows into your sides as you lower your 'ody.
0ee+ your 'ody in a straight line at all times and el'ows tucked in.
- 1D -
"kater /o&s
*tart with your feet shoulder width a+art
Gum+ to one side on one foot, shifting all your weight to the leg you /um+ed out with
Aow /um+ to the other side with the other leg and re+eat.
?lternating $risoner >(nge
*tand with your feet shoulder-width a+art and hands clas+ed 'ehind your head.
*te+ forward with one leg, taking a slightly larger than normal ste+.
0ee+ your 'ack toe on the ground and use it to hel+ kee+ your 'alance. )he 'ack
knee should also 'e 'ent.
?ush 'ack to the start +osition and switch legs.
- 1L -
T4$(sh(&
0ee+ the a's 'raced and 'ody in a straight line from toes to shoulders.
*lowly lower yourself down until you are ; inches off the ground.
?ush off to return to the start +osition.
&s you come u+, rotate to one side and +oint that arm towards the ceiling.
&lternate sides with each re+.
2(m&ing 2a)ks A (see abo'e)
B(r&eeB"&iderman $(sh(& Combo
*tand with your feet shoulder width a+art.
*5uat down on your feet and hands
0ick your feet out to form a +ushu+ +osition
?erform a *+iderman +ushu+ 'y going down into a +ushu+, 'ringing one knee to the
side. 4e+eat for the other side (do 1 re+ on each side.
0ick your feet 'ack in and stand or /um+ 'ack u+
- ;8 -
"wing >(nge
#o a re-erse lunge for your left leg 'y ste++ing 'ack with your right leg.
)hen ste+ forward with your right leg so that you do a forward lunge working the
right leg.
Continue for all re+s mo-ing one leg then switch.
"&iderman Climb A (see abo'e)
"wing >(nge A (see abo'e)
C4Body Mo(ntain Climber
Brace your a's. *tart in the to+ of the +ush-u+ +osition.
to your o++osite shoulder. #o not let your hi+s sag.
- ;1 -
Total Body E+tension
*tart in the standing +osition as if you were going to do a 'odyweight s5uat.
#i+ down 5uickly into a 5uarter s5uat and swing your arms 'ehind you 'y your sides.
31+lode u+ and e1tend your 'ody onto your toes, raising your arms o-erhead.
Control the descent 'ack and in one mo-ement return to the di+ 'efore e1+loding
'ack u+ again.
This is a non4im&a)t re&la)ement for D(m&ing*
;= E $(sh4(&
?ush through your chest, shoulders and trice+s to return L8M of the way 'ack u+.
- ;; -
Total Body E+tensions A (see abo'e)
Bear Crawl
#o not do this if you ha-e 'ack +ro'lems
*tart on all fours
Mo-e forward with your hands and feet
)hen mo-e 'ackwards
Total Body E+tensions A (see abo'e)
>(nge 2(m&
*tart in the 'ottom of a s+lit s5uat +osition. Bour front thigh should 'e +arallel to the
floor, your torso u+right, and your a's 'raced.
Gum+ u+ e1+losi-ely and switch leg +ositions in the air. Bour 'ack leg 'ecomes the
front leg, and -ice -ersa. &'sor' the landing with your muscles. 0ee+ your a's
'raced and torso u+right.
&lternate sides without resting 'etween sides
- ;3 -
Close4<ri& 3B5
th
Re& $(sh(&s
With your hands inside shoulder-width a+art and maintaining a straight line with your
'ody, lower yourself until you are you a'out IFM of the way down
0ee+ your a's 'raced and +ush yourself 'ack to the starting +osition
Bodyweight "&lit "@(at
*tand with your feet shoulder-width a+art.
*te+ forward with your one leg, taking a slightly larger than normal ste+.
?ress the front of your 'ack foot into the ground and use it to hel+ kee+ your 'alance.
)he 'ack knee should also 'e 'ent.
?ush u+ to the u+right +osition, 'ut don.t ste+ 'ack. *tay in a s+lit-s5uat stance.
- ;7 -
De)line $(sh(&
0ee+ the a's 'raced and 'ody in a straight line from toes (knees to shoulders.
3le-ate your feet onto stairs or a 'ench.
$(sh(&s A (see abo'e)

$risoner >(nge 2(m&s
*tart in the 'ottom of a s+lit s5uat +osition. Bour front thigh should 'e +arallel to the
floor, your torso u+right, and your a's 'raced.
0ee+ your hands 'ehind your head, s5uee9ing your shoulder 'lades together the
whole time.
Gum+ u+ e1+losi-ely and switch leg +ositions in the air. Bour 'ack leg 'ecomes the
front leg, and -ice -ersa. &'sor' the landing with your muscles. 0ee+ your a's
'raced and torso u+right.
&lternate sides without resting 'etween sides
- ;F -
"@(at Thr(sts
*tart in the +ushu+ +osition with your a's 'raced
Bring your feet in towards your chest in an e1+losi-e fashion
4eturn to the starting +osition 'y <kicking= your feet 'ack out
- ;H -
More Reso(r)es to %at4Tor)hing %inishers To
!se With Fo(r %a'orite Worko(ts
www*Worko(t%inishers*)om 4 6et 78 uni5ue meta'olic workout finishers to use with
any +rogram (and some can 'e used as an intense short workout.
www*Trainwith%inishers*)om - Blog dedicated to meta'olic workout finishers
Burn fat in /ust minutes with B%,4 fa-orite workouts
Break a weight loss +lateau
*kyrocket your conditioning
#one in /ust a fraction of the time cardio takes N with 'etter results
.Mike really )hanged (& my 'ision of a worko(t0 A $hili&
. /e had a fresh a&&roa)h to training04 Robin
- ;I -

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