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Seven Metabolic Finishers to Burn Fat

by Nick Tumminello | 01/17/11
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 Conditioning Finishers
Okay, blubber butt, the holidays are over.
Whether you're a hardcore lifter trying to hit a new PR or just a New Year's
Newbie hoping to bounce off that 10 pounds of chunk you gave yourself for
Christmas, just about everyone is looking to maximize his or her time at the
gym.
But when the rubber hits the road, how can you be sure that each workout is
as effective as it can be? How can you know with absolute certainty that,

MD. few lifters find finishers "fun. and improve cardio/conditioning. or give them the conditioning needed to outlast the competition in any sporting event. you'll leave the gym knowing you left it all on the gym floor? The answer: Metabolic finishers! A metabolic finisher is an intense exercise or series of exercises performed at the end of the workout that's designed to ensure that you've burnt every last drop of gas from the tank. metabolic finishers are tough to beat. Below is a list of seven of the most popular metabolic finishers that I use with my athletes here at Performance U in Baltimore.regardless if you hit a PR or not. great for athletes in field and/or court sports! . I use these finishers for a variety of applications. Except for the occasional exercise masochist you might encounter. super intense. But if you value things like mental toughness and the satisfaction that comes with pushing yourself to the "I think I'm seeing stars?" realm. accelerate metabolism. Let's get to it! Metabolic Finisher #1 300 Yard Shuttle Sprints This is one of my longtime favorites because it's simple. whether it's to accelerate fat loss." at least while they're performing them. and just plain tough! Purpose: Improve leg muscle power endurance. enhance work capacity.

perform the following exercises. • Sprint as fast as possible back and forth between the cones for 12 times. completing 6 round trips. be aware of your lower-body alignment and control. • When changing direction at each cone. explosively: . • Perform 1-3 sets (300 yards = 1 set) resting 3-5 minutes between sets. especially since so much of conditioning is lower body dominant. and MMA fighters. • Touch the cones each time. • Be sure to drive with your arms while sprinting. Coaching Tips: • Touch cones each time you change direction. kick-boxers. How to do it: • Standing at a short distance from a solid wall. back-to-back.How to do it: • Place two cones or water bottles roughly 25 yards apart. This one is great for upper-body conditioning. Great for boxers. give this one a shot! Purpose: Improve upper body and torso power endurance. Metabolic Finisher #2 Medicine Throw Ball Complex If you've got a rubber medicine ball (3-5kg) and a wall to hurl it at. • Try to finish all 6 laps in as close to 1 minute as possible.

Improve mental toughness. • When throwing. chest. push the Prowler for 25-40 yards as fast as you can. • Stay tall (long spine) on the rotary throws. Rest 90 seconds – 2 minutes between sets Coaching Tips: • Be explosive on each throw. Great for football. rugby. See the video below for a demo: Metabolic Finisher #3 Prowler or Tire Pushes Purpose: Improve total body conditioning. and improve core strength endurance. and MMA athletes. and arm strength endurance. . • Perform 3-6 sets with 30 seconds – 3 minutes rest (depending on the intensity) between sets. • Driving the sled with a good body forward lean angle. improve shoulder. grappling.8x Squat Push Throws 16x Overhead Throws w/step (alternate legs) 16x Rotary throws (alternate sides) 8x Overhead Floor Slams Perform 4-5 sets. improve leg strength endurance. use your legs to help drive the medicine ball. How to do it (with a Prowler): • Keep a straight spine and straight arms while driving the Prowler forward using big strides.

• Take long strides. Some days use lighter loads for 40+yd pushes. Prowler. See the video below for a demonstration of the tire variation: Metabolic Finisher #4 Plate/Sled Pushes This one is great if you don't have a sled. you can save some serious cash and space in your gym by simply using an old tire. How to do it: • A basketball court or track surface is ideal for this exercise. On other days. or tire! Even it you do have those pieces of equipment. . pushing your legs hard into the ground with each step. Olympic plate on top of a towel to create a slippery surface. • Place a 45 lbs. Plus. go with heavier loads for 25+ yards. and torso.How to do it (with a tire): Note: I prefer using the tire over the Prowler as I feel it's more demanding on the arms. Purpose: Improve total body conditioning. • Keep arms/elbows straight throughout the exercise. Coaching Tips: • Keep your back straight and don't allow your low back to hunch (round). and improve mental toughness. • The weight you put on the Prowler will change depending on the surface you're pushing it on. improve leg strength endurance. it's still an awesome option to sprinkle into your training program. • Mix up weight and length ranges. shoulders.

Perform 3-6 sets with 30-90 seconds rest between sets. it's possible to never repeat the same workout twice! Purpose: Improved overall conditioning. Coaching Tips: • Keep your back straight and avoid lifting your hips higher than your shoulders. and build body awareness. • Driving with your legs. increase functional ability. With a little imagination. Here's a video of two of my "master class" figure competitors getting after it with sled pushes – Metabolic Finisher #5 Four-Minute Bodyweight Tabata Complex Efficiency zealots love Tabatas. • Keep arms/elbows straight throughout the exercise. It's also great to unload the body from heavy lifting while still pushing your conditioning! How to do it: . push the plate across the floor 25-40 yards as fast as you can.• Place your hands inside the plate and assume a push-up position. pushing your legs hard into the ground with each step. How else can you absolutely destroy yourself in just four fast minutes? I love Tabatas because they allow for so much programming variety. • Place dumbbells inside the weight plate to add additional load. This one is great for guys who want to workout at home or travel frequently and are stuck in a hotel room. • Take long strides. boost metabolism.

. lift knee above hip. Metabolic Finisher #6 Four Corners Farmer Walks Here at Performance U. • On the burpees. Rest 2-4 minutes betweens sets. Control your fall on each rep! If you like what you see here. Here's a video to give you a better idea: Perform 1-3 sets. • On the speed skips. Coaching Tips: • Perform each exercise as fast as possible without sacrificing form. don't slam your feet into the ground. we've combined farmer's walks with strength complexes to make each protocol an even more effective metabolic finisher.Perform 2 cycles of each of the following exercises back to back for 20 seconds of activity and 10 seconds rest: • Speed Squats • Burpees • Mountain Climbers • Speed Skips (in place) This will total four minutes. you can find more Performance U Tabata complexes in this article.

• On all strength exercises. improve grip strength.Purpose: Build upper body strength/endurance. walk to the other end and perform 8-10 biceps curls." How to do it: Place two cones or water bottles roughly ten yards apart. • Still holding the dumbbells. • Without ever placing the dumbbells down. • Choose the heaviest set of dumbbells that allow you to successfully complete the entire workout without ever putting it down on the floor. walk back to the other end and perform a set of dumbbell front squats. and pump up the shoulders like never before! Great for the guy who loves to lift weights but hates to do "cardio. Coaching tips: • Walk as fast as possible between the cones. • Walk back to the other end and perform 8-10 dumbbell over head presses. Perform 1-3 sets with 2-4 minutes rest between sets. • Don't put the dumbbells down yet! Walk back to the starting cone to complete 1 full set. Stand at one end holding a pair of heavy dumbbells. you won't put these dumbbells down until you've completed all of the following exercises: • Perform 8-10 reps of bent over rows. be sure to use optimal form and control. Metabolic Finisher #7 100 Rep Kettlebell Complex . accelerate metabolism. Get comfortable.

Perform each exercise with power and deliberate control. which require good focus and timing – all great things to help improve fitness and athleticism. How to do it: • Each movement is performed with one arm at a time. Below is a great KB finisher I learned from fitness model Alli McKee. the more I like them! They're a very versatile tool that incorporates momentum and full body motions along with rhythmic motions. Coaching Tips: .The more I use kettlebells. without rest until finished: • Right side KB swing x 10 reps • Left side KB swing x 10 reps • Right side KB clean x 10 reps • Left side KB clean x 10 reps • Right side KB snatch x 10 reps • Left side KB snatch x 10 reps • Right side KB racked squat x 10 reps • Left side KB racked squat x 10 reps • Right side KB push press x 10 reps • Left side KB push press x 10 reps Rest 2–3 minutes between rounds. Purpose: Improve total body conditioning and upper-body strength/power endurance. Perform 1-3 rounds. Bang out each exercise back-to-back.

this is by no means an exhaustive list of all the metabolic finishers I use in my business at Performance U.• If your form breaks down – either stop or reduce the reps! • Use your entire body on each exercise. . Conclusion Although I've provided you with 7 nasty "puke in your shoes" finishers. never "arm up" the kettlebell. try it in the reverse order beginning with the push presses. It's a whole new animal when you switch the order up. Bonus: Do it Backwards! Once you've mastered the above 100 rep KB challenge.

these finishers will test your grit and help build the intestinal fortitude you need to take on any challenge that life throws at you. It all starts with how you finish! . it's literally endless what you can do with some purposeful creativity. move better. Use this article as inspiration to think out of the box and develop your own metabolic finishers.With all the great conditioning tools available from battling ropes to hammer training to Airdyne Bike intervals to barbell complexes and circuits. Look better. feel better. and BE better. Aside from the amazing fitness and physique benefits.

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