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Workout Finishers

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-bFinishers. &ut #irst.0! blo* "e"icate" to #inishers www. the! are calorie-e)(ensive movements usin* shorter recover! (erio"s. can. CTT Yes. un"erstan" them. he sets an" re(s are "etermine" b! e)(erimentation an" client #ee"back. rainwithFinishers. &asicall!. Mike Whitfield (Mikey). his is wh! I "o what I "o.#acebook. I# I can "o this.Fin" me on Facebook © www.1rab 20 more ama3in* workout #inishers to *o with an! (ro*ram www. he elevator answer ' it’s a wa! to re(lace car"io an" even intervals at the en" o# !our workout to hel( !ou burn more #at in less time.um( start !our #at loss (lan Im(rove !our con"itionin* -n" most im(ortantl! ' *et !ou a""icte" to workin* out .com .com5WorkoutFinishers .which lea"s to consistenc!… this is m! #avorite (art about them/ Finish strong.WorkoutFinishers. Finishers will+ • • • • &reak a #at loss (lateau .com . CTT www. that’s me… I’ve lost 105 lbs.44 o# the most cuttin*-e"*e #inishers combine" with ama3in* ab-scul(tin* e)ercises to *et si)-(ack abs www.WorkoutFinishers. an!one $n%o! these metabolic workout #inishers.com -6- .Workout Finishers A message from Mike Whitfield.com .

including but not limited to #ran Training & "or out(inishers. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. injured. be sure that your e+uipment is well. please follow your doctor. or fatigued. training and fitness.com. 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. inexperienced. or anyone associated with #ran Training.WorkoutFinishers. !i e "hitfield. Always as for instruction and assistance when lifting. Always do a warm.maintained.t perform any exercise without proper instruction. 0f you experience any lightheadedness. /ee your physician before starting any exercise or nutrition program. All forms of exercise pose some inherent ris s. 4lease discuss all nutritional changes with your physician or a registered dietician. 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. stop the movement and consult a physician immediately. not replace. proper exercise training. you must tal to your physician before starting any exercise program.up prior to any exercise including but not limited to interval training.t perform any exercise unless you have been shown the proper techni+ue by a certified fitness trainer or certified strength and conditioning specialist. and do not ta e ris s beyond your level of experience. This program is designed for healthy individuals 18 years and older only. if you have high cholesterol. or if you are over 23 years old. aptitude. You must have a complete physical examination if you are sedentary. if you are overweight. © www. or shortness of breath while exercising. or diabetes.com -4- . 0f you are ta ing any medications. $$# %formerly nown&also nown as 'eflections (itness) advises readers to ta e full responsibility for their safety and now their limits. high blood pressure. 0f your physician recommends that you don.t use this or any other program. The information in this document is meant to supplement. -on.t lift heavy weights if you are alone.s orders. *efore parta ing in the exercises in this or any other program. di11iness. -on. -on.Workout Finishers Disclaimer: You must get your physician’s approval before beginning this exercise program.

Workout Finishers Train SAF ! • • • • • -on5t do any exercises that you aren5t sure how to do.WorkoutFinishers. don5t hesitate to ta e it. 0f you decide to use running as your form of interval training %especially sprints). then be safe and use an easier exercise and adjust recovery and rest periods. they are inexpensive for what you get. . don. © www. 6n the other end < if something loo s too difficult.ust because something loo s easy on paper doesn. • • And for the 8timed9 sets. they are awesome. (or one thing.t believe in the 8no pain. 0f it hurts. ma e sure you have good running shoes and always do an extra thorough warm. 0f you want to start this or any other program but thin you have an injury.gymboss. 0 don. 6r you can use an interval timer application on your smartphone.t eep going if you. no gain9 mentality. /T647 -on.t be afraid to use alternative exercises. 0 strongly encourage you to buy a gymboss interval timer. Always get personal instruction from a certified trainer or as for a substitute exercise.up. 0n other words.com -2- . Also.com.t mean you dismiss it.re feeling di11y7 :se a spotter if you are training with heavy weights. 0f you need extra recovery within the wor out or between wor outs. #hec them out at www. get medical attention (0'/T and have a professional therapist rehabilitate your injury before starting any exercise program.

not re(lace it.D/ 8o the above circuit 2 times. com(lete onl! 1-6 roun"s the #irst time !ou "o that #inisher. You woul" "o this 2 times… then !ou’re "oneE © www. but restin* a#ter both e)ercises are com(lete. hese are "esi*ne" to &e conservative when !ou tr! a #inisher #or the #irst time. imme"iatel! D Inverte" Cows. >ere is what !ou "o+ one set o# 10 re(s o# &o"! :9uats.10/ 1&/ =ush-u(s .su(erset< is 6 e)ercises back-to-back with no rest.10/ 1B/ Inverte" Cow .circuit< is a series o# 4 e)ercises or more that are "one back-to-back with no rest between e)ercises. com(liment !our main workout. with ?@ rest. For e)am(le. >$? rest 40 secon"s. :o. let’s sa! !ou have a #inisher that sa!s+ 1-/ &o"! :9uats . Things to Remember • . :eeA You woul" "o this 6 more times #or a total o# 4 su(ersets. For e)am(le. . then imme"iatel!. 8on’t be a#rai" to substitute an easier e)ercise to #it !our uni9ue #itness level.. an" then rest #or 1 minute. restin* #or 1 minute between circuits You woul" then "o this+ 10 &o"! :9uats. 10 re(s o# (ush-u(s.com -5- .10/ 1&/ =ush-u(s .Workout Finishers • • 7se these #inishers at the END o# !our main workout. i# a #inisher calls #or 4 roun"s. imme"iatel! 10 =ush-u(s..WorkoutFinishers. !ou can "o re*ular (ushu(s instea" o# :(i"erman (ushu(s. For e)am(le. let’s sa! !ou have the #ollowin* #inisher+ 1-/ &o"! :9uats . #or e)am(le.10/ 8o the above su(erset 4 times with 40 secs o# rest between su(ersets.

… "own to 15si"e/ 1&/ 8ecline =ushu(s . F. F.15/ 1B/ =ushu(s .um( :9uats .Workout Finishers Finisher # 1 The De!line of the "#lg$ri$ns% 8o the #ollowin* su(erset. … "own to 15si"e/ 1&/ =ushu(s .10/ 1&/ 8&5H& :win*s .15/ 1B/ Blose-1ri( =ushu(s .D.D. 1-/ &ul*arian . !ou will (er#orm F re(s o# each.G/ 1&/ 8&5H& :win*s .D5si"e. restin* #or 60 secon"s between circuits+ 1-/ otal &o"! $)tensions .WorkoutFinishers.G #or e)am(le/ 1-/ &ul*arian :9uats . You can also re"uce the startin* number o# re(s .15/ © www. he ne)t time !ou (er#orm this #inisher.15/ M$ke it E$sier 8o the #ollowin* circuit 4 times. F5si"e. restin* onl! when nee"e". … "own to 1/ M$ke it E$sier :ame as above. F5si"e. In the #irst su(erset. ime !oursel#. e)ce(t with the #ollowin* e)ercises. !ou will (er#orm D re(s o# each e)ercise.com -G- . In the ne)t su(erset. restin* #or 60 secon"s between circuits+ 1-/ &ur(ees .D5si"e. Bontinue in this #ashion until !ou com(lete 1 re( o# each e)ercise. tr! to beat !our (revious time. … "own to 1/ Finisher # & The "#r'ee $nd ()ing*+long% 8o the #ollowin* circuit 2 times.

155si"e/ 1$/ Cene*a"e =ushu(s .um(s .um(in* .use a wei*ht that !ou can li#t #or 60 re(s/ 1&/ :(i"erman Blimb . restin* onl! when nee"e".um(in* .or ski( this e)ercise/ 18/ &o"!wei*ht :(lit :9uat .WorkoutFinishers.acks . ime !oursel#.Workout Finishers Finisher # .50/ Photos and Descriptions of the Exercises are Below in this Manual © www.15/ .60/ 1F/ .155si"e/ 1$/ =ushu(s . tr! to beat !our (revious time+ 1-/ 8& :9uat an" =ress .155si"e/ 1B/ Inverte" Cow . e)ecutin* each e)ercise with *oo" #orm.acks .155si"e/ 1B/ Bhinu(s .use a wei*ht that !ou can li#t #or 15 re(s/ 1&/ :(i"erman Blimb .60/ 1F/ . he ne)t time !ou (er#orm this #inisher.10/ .50/ M$ke it E$sier :ame as above+ 1-/ 8& :9uat an" =ress . The -e$rt Th#m'er% 8o the #ollowin* circuit one time.10/ 18/ Iun*e .com -F- .

com © www. inclu"in* the . /o# 0et  20 0etabolic Workout Finishers !ou can use with Y@7C #avorite workout (ro*ram to bust a #at loss (lateau an" burn more #at in %ust minutes with an easier version o# each an" ever! #inisher. You *et to (ick the #inisher to *o with this ama3in* #at loss (ro*ram  Brai* &allant!ne’s #or -bs (ro*ram #or a rock-har" G-(ack.1--rmer< an" the . without "oin* a minute o# car"io .WorkoutFinishers.or even intervals #or that matter/.:(i"er-Bra3!< #inishers  &o"!wei*ht Bhaos Finishers ' burn #at an!where at an! time with no e9ui(ment  Bar"io -""iction Finishers ' 8iscover the (ower behin" the uni9ue combination o# intervals an" #inishers  .com -D- .Workout Finishers With the Worko#t Finishers . orch< workout (ro*ram that was "esi*ne" to work s!ner*isticall! with the Finishers (ro*ram. www.WorkoutFinishers.rogr$m. hese will be all the tools !ou nee" to burn more #at.

brace !our abs an" kee( !our s(ine in a neutral (osition. • =lace the inste( o# one #oot on a bench.Workout Finishers E1er!ise 2ibr$ry (E1er!ises $re in order of $''e$r$n!e) "#lg$ri$n 3#m' (4#$ts • :tan" with !our #eet shoul"er-wi"th a(art. an" kee(in* the u(ri*ht (osition. :te( #orwar" with the other #oot. • Ian" in the bottom o# a &ul*arian s9uat an" re(eat • =er#orm all re(s #or one le* an" then switch. • . takin* a sli*htl! lar*er than normal ste(. :ta! in a s(lit-s9uat stance. >ol" "umbells in each han" i# nee"e".WorkoutFinishers. © www. • Bontract !our *lutes. • Hee( !our u((er bo"! u(ri*ht an" !our lower back #lat. • Iower !our bo"! until !our #ront thi*h is (arallel to the *roun".um( usin* the #ront #oot.com -J- .

shoul"ers an" trice(s to return to the start (osition. :ta! in a s(lit-s9uat stance. takin* a sli*htl! lar*er than normal ste(. • =ush throu*h !our chest. • Hee( !our u((er bo"! u(ri*ht an" !our lower back #lat.com . • Hee( !our bo"! in a strai*ht line at all times. brace !our abs an" kee( !our s(ine in a neutral (osition. • Bontract !our *lutes.#sh#' • Hee( the abs brace" an" bo"! in a strai*ht line #rom toes . "#lg$ri$n ('lit (4#$t • :tan" with !our #eet shoul"er-wi"th a(art. © www.knees/ to shoul"ers. • =lace the inste( o# one #oot on a bench. • $levate !our #eet onto stairs or a bench.10 - . >ol" "umbells in each han" i# nee"e".WorkoutFinishers. :te( #orwar" with the other #oot. • Iower !our bo"! until !our #ront thi*h is (arallel to the *roun". • =lace the han"s on the #loor sli*htl! wi"er than shoul"er-wi"th a(art. • =ush u( to the u(ri*ht (osition.Workout Finishers De!line . • =er#orm all re(s #or one le* an" then switch.

• You can a"" a vertical %um( at the en" as well. • =ush throu*h !our chest.com . "#r'ees • :tan" with !our #eet shoul"er-wi"th a(art. © www.#sh*#' • Hee( the abs brace" an" bo"! in a strai*ht line #rom toes5knees to shoul"ers. • :lowl! lower !oursel# "own until !ou are an inch o## the *roun".WorkoutFinishers.Workout Finishers . • =lace the han"s on the #loor sli*htl! wi"er than shoul"er-wi"th a(art.11 - . • 8ro( "own onto !our han"s an" #eet. shoul"ers an" trice(s to return to the start (osition. then thrust !our #eet back so !ou are in a (ushu( (osition. • Hee( !our bo"! in a strai*ht line at all times. hrust !our #eet back in an" then stan" u(.

• Hee( !our bo"! in a strai*ht line at all times an" elbows tucke" in. • 8rive back u( to the start (osition an" swin* the Hettlebell or "umbbell u( to chest hei*ht.WorkoutFinishers. • uck !our elbows into !our si"es as !ou lower !our bo"!. • =ush !our hi(s back an" swin* the Hettlebell or "umbbell between !our le*s.com . • =lace the han"s on the #loor insi"e shoul"er-wi"th a(art. shoul"ers an" trice(s to return to the start (osition. 0ove at a 9uick (ace. Close*gri' . >ol" a sin*le Hettlebell or "umbbell in both han"s in #ront o# !our bo"! at arm’s len*th. • :lowl! lower !oursel# "own until !ou are an inch o## the *roun". • =ush throu*h !our chest.16 - . © www.Workout Finishers 5"6D" ()ings • :tan" with !our #eet wi"er than shoul"er-wi"th a(art.#sh#' • Hee( the abs brace" an" bo"! in a strai*ht line #rom toes5knees to shoul"ers.

raisin* !our arms overhea".14 - .com .WorkoutFinishers. • This is $ non*im'$!t re'l$!ement for 7#m'ing8 5"6D" ()ings (see $bo9e) . • $)(lo"e u( an" e)ten" !our bo"! onto !our toes.Workout Finishers Tot$l "ody E1tension • :tart in the stan"in* (osition as i# !ou were *oin* to "o a bo"!wei*ht s9uat. • Bontrol the "escent back an" in one movement return to the "i( be#ore e)(lo"in* back u( a*ain.#sh#'s (see $bo9e) © www. • 8i( "own 9uickl! into a 9uarter s9uat an" swin* !our arms behin" !ou b! !our si"es.

an" slowl! brin* !our knee u( outsi"e o# !our shoul"er an" touch !our #oot to the *roun". • Hee( !our abs brace". • -lternate si"es until !ou com(lete all o# the re9uire" re(etitions. K :9uat to at least (arallel.ress K >ol" a (air o# "umbbells at shoul"er hei*ht an" !our #eet %ust outsi"e shoul"er wi"th a(art. © www. :tart in the to( o# the (ushu( (osition.Workout Finishers (4#$t $nd . • Hee( !our abs brace" an" slowl! return !our le* to the start (osition.12 - .com . maintainin* an u(ri*ht torso. K Ceturn to the stan"in* (osition K =ressin* the wei*ht overhea".WorkoutFinishers. ('iderm$n Climb • &race !our abs. (ick one #oot u( o## the #loor.

• :lowl! lower !oursel# but "o not let !our bo"! swin* an" "o not use momentum 2#nge 3#m's • :tart in the bottom o# a s(lit s9uat (osition. -bsorb the lan"in* with !our muscles.Workout Finishers Chin*#'s • ake un"erhan" *ri( on the bar with the (alms #acin* !ou.com . • =ull !our bo"! u( until the chest reaches bar level. an" vice versa. !our torso u(ri*ht.WorkoutFinishers. Your #ront thi*h shoul" be (arallel to the #loor. • -lternate si"es without restin* between si"es © www. Your back le* becomes the #ront le*. Hee( !our abs brace" an" torso u(ri*ht.um( u( e)(losivel! an" switch le* (ositions in the air. an" !our abs brace".15 - . • .

um( !our #eet out to !our si"es an" raise !our han"s overhea" at the same time.com . • 0aintainin* a strai*ht line an" !our abs brace".Workout Finishers Reneg$de .WorkoutFinishers.#sh#'s • :tart in a (ush-u( (osition as !ou *ri( a (air o# "umbbells. (er#orm a (ushu( b! lowerin* !our bo"! • Ceturn to the startin* (osition 3#m'ing 3$!ks • :tan" on the balls o# !our #eet with !our #eet shoul"er wi"th-a(art an" arms b! si"e.1G - . • . © www.

WorkoutFinishers.ress (see $bo9e) ('iderm$n Climb (see $bo9e) :n9erted Ro) • :et a bar at hi( hei*ht in the smith machine or s9uat rack.Workout Finishers D" (4#$t $nd . © www.1F - . Cow !oursel# u( the to( (osition with !our u((er back an" lats.com . • Iie un"erneath the bar an" *rab it with an un"erhan" *ri( an inch or two wi"er than shoul"er-wi"th a(art.knees/ to shoul"ers. • Hee( the abs brace" an" bo"! in a strai*ht line #rom toes . • :lowl! return to the start (osition.

• Iower !our bo"! until !our #ront thi*h is (arallel to the *roun".o(tional/. • =ush u( to the u(ri*ht (osition.com . but "on’t ste( back.1D - . .#sh#'s (see $bo9e) 3#m'ing 3$!ks (see $bo9e) © www. • Hee( !our u((er bo"! u(ri*ht an" !our lower back #lat. :ta! in a s(lit-s9uat stance. • :te( #orwar" with !our one le*. • =er#orm all re(s #or one le* an" then switch. • =ress the #ront o# !our back #oot into the *roun" an" use it to hel( kee( !our balance. brace !our abs an" kee( !our s(ine in a neutral (osition.Workout Finishers ('lit (4#$t • :tan" with !our #eet shoul"er-wi"th a(art hol"in* a (air o# "umbbells . takin* a sli*htl! lar*er than normal ste(. • Bontract !our *lutes.WorkoutFinishers. he back knee shoul" also be bent.

44 o# the most cuttin*-e"*e #inishers "esi*ne" to tar*et an" stren*then !our core an" abs )))8Tr$in)ithFinishers8!om .1J - .he new blo* "e"icate" to metabolic workout #inishers     &urn #at in %ust minutes with Y@7C #avorite workouts &reak a wei*ht loss (lateau :k!rocket !our con"itionin* 8one in %ust a #raction o# the time car"io takes ' with better results Mike re$lly !h$nged #' my 9ision of $ )orko#t% < . )))8+bFinishers8!om .Workout Finishers More Reso#r!es to F$t*Tor!hing Finishers To .hili' -e h$d $ fresh $''ro$!h to tr$ining%* Robin © www.WorkoutFinishers.com .se With /o#r F$9orite Worko#ts )))8Worko#tFinishers8!om * 1et 20 uni9ue metabolic workout #inishers to use with an! (ro*ram .an" some can be use" as an intense short workout/.