Fierce Finishers to Feel the Burn

IMG_2527.jpg

After becoming moms, Joc and I thought our super fit days were over. After all, moms don't have hours to spend Fergie-style ‘up in the gym just working on my fitness.’ We definitely didn't believe we could achieve the same - or even better - results working out for only 30 minutes a day, instead of the hour to two hours we were used to pre-kids. But, in an effort to achieve balance between mom life and fit life, we set out to dedicate 30 minutes a day to our fitness. To our surprise, we found that a quick, high intensity workout was much more effective than our longer workouts pre-kids. 

The key? Giving each workout all you've got.

This means you should finish your workout feeling like you left it all out there on the floor. If you feel like you're falling short of giving each workout 100%, you might benefit from adding an extra punch to end the of your workout. I'm talking about a finisher, or burnout, to do just that - burn out the last your energy reserves. 

Go out with a bang in the most intense way possible, by adding a mini workout to the end of your sweat sesh. You can do this by tacking on 2 to 4 moves at a high intensity for a short period of time, forcing your body to tap into it's anaerobic energy systems. This builds lean muscle while kicking the metabolism into high gear.

Studies have shown that working out at a high intensity and burning out the last of your energy stores can keep your metabolism elevated for up to 36 hours after your workout. This physiological phenomenon is called EPOC, or excess post-excercise oxygen consumption; this is the amount of oxygen intake necessary to restore the body back to it's normal metabolic function. The increased oxygen intake explains the increase in calorie burn after completing a workout.

Ready to kick your workouts up a notch or ten? Try adding these Fierce Finisher workouts to the end of your sweat session!

Finisher One: Total Body Blitz 

This finisher is done as an AMRAP- as many rounds as possible. For five minutes, complete as many rounds as possible of the exercises below. Rest for 45 seconds and repeat one more time.

1. Plank Rows 12/side

  • Start in a high plank position with hands on dumbbells and feet shoulder width apart

  • Keeping a straight line from your head to your toes, draw your left elbow to lift weight off the floor toward your rib cage. Keep the weight close to your body.

  • Lower the weight back down. Repeat on the other side.

2. Dumbbell Clean and Press x 15

  • Hold dumbbells, palms down, against your thighs. Hinge at the waist, pushing your hips back while slightly bending the knees.  

  • Let the dumbbells slid down your thighs, keeping chest open, back straight, and core engaged. Make sure weight is on your heels

  • Drive your hips upward as you "throw" your weights up to your shoulders "catching" them at shoulder level as your hips and knees flex into a quarter-squat position. Your palms will change positions to face each other.

  • Drive the weights straight above your head. Lower them back to shoulders, then return to starting position against thighs

3. Kettlebell (or dumbbell) Swings x 20

  • Hinge at the waist and grip a kettlebell or dumbbell (holding dumbbell with both hands at one end). Bend knees and let the kettlebell swing between legs.

  • Thrust hips forward and straighten knees to a standing position while swinging the weight to shoulder height.

  • Let the weight fall. Once it reaches hip level, hinge forward and repeat the movement. 

  • Keep core engaged, back flat, and chest open.



Finisher Two: Body Weight Burner

This finisher is done as an EMOM- every minute on the minute. The harder you work equals more rest between exercises. Complete the total number of reps for each exercise in 60 seconds. Whatever time is leftover after the final rep and before the timer is time to rest before the next exercise. Switch exercises every minute for a total of 6 minutes (each exercise should be done 2 times).

1. Sprawl Squats x 12

  • Stand with feet should-width apart. Lift arms straight overhead, in line with your ears.

  • Keep chest open and shoulders back while going into a squat. Once in a full squat (thighs parallel to the ground), reach and place your palms flat on the ground between your feet.

  • As soon as your hands hit the ground, hop your feet pack into high plank. Keep spine neutral by drawing your belly button towards your spine.

  • From the plank position, hop your feet back on either side of your hands as you simultaneously lift your hands and bring arms back to starting position next to ears and return to a full squat position. You should feel as though your feet are instantly replacing your hands as you lift them from the floor.

  • Repeat staying in the squat position when the feet are on the ground

2. Commander Squat Jumps x12

  • Stand with feet shoulder-width apart, placing hands behind your head with elbows and shoulders back.

  • Perform a full squat (thighs parallel to the ground). From here, lower onto right knee and then left knee. Immediately replacing the right knee with the right foot and then the left knee with the left foot, staying in a full squat position.

  • In squat position, pause briefly before exploding upwards and jumping off the ground.

  • Land softly on your toes, rolling back to your heels and returning to the squat position before repeating another rep.

  • Alternate leading leg with each rep.

3. Jump Lunge x12/side

  • Stand with feet together, elbows bent 90 degrees

  • Lunge forward with your right foot

  • Jump straight up as you thrust your arms up and overhead, elbows still bent. Switch legs in midair

  • Land, as softly as possible, in a lunge position with left foot in front. Repeat switching legs again in midair, completing 1 rep.


Finisher Three: Upper Body Burnout

This finisher is done as an AMRAP- as many rounds as possible. For five minutes, complete as many rounds as possible of the exercises below. Rest for 45 seconds and repeat one more time.

1. Overhead Ball Slams x 12

  • Hold a medicine ball with both hands and stand with feet should width apart.

  • Raise the ball overhead, fully extending your body.

  • With an explosive movement, slam the ball on the ground as hard as possible, directly in front of your feet

  • Lowering into a squat position to retrieve the ball, keep core engaged, spine in neutral, and chest open

  • Repeat the movement

2. Burpee With Push-up x 12

  • Stand with feet shoulder-width apart. Keep chest open and shoulders back while going into a squat. Once in a full squat (thighs parallel to the ground), reach and place your palms flat on the ground while simultaneously hopping your feet pack into high plank.

  • Keep spine neutral by drawing your belly button towards your spine.

  • From the plank position perform one push-up, then hop your feet back to meet your hands and rise back to a squatting position.

  • Jump in the air as high as possible while swinging arms overhead to help propel yourself upward to complete 1 rep.

3. Dumbbell Thruster x 12

  • Stand with feet shoulder-width apart, holding a pair of dumbbells just above your shoulders.

  • Lower into a full squat (thighs parallel to ground).

  • Thrust the hips forward to return to standing, continuing the momentum to press the weights overhead. Return weights to starting position above shoulders to complete 1 rep. 


Let us know which finisher is your favorite, in the comments below!

Xo,

Ashley