How to Deliver Better and Faster Results with Metabolic Workout Finishers

Influences

Jason Ferruggia

Alwyn Cosgrove

Yes, This Guy, Craig Ballantyne

Mike Whitfield

Before 6 minutes & 1 finisher later!

What is a Metabolic Workout Finisher

you ask?

Metabolic Workout Finishers   Designed to be used at the end of a workout

  Uses most major muscle groups (although some can be upper or lower body focused)

  Uses incomplete recovery periods (typically no more than 1 minute of rest - and that's when I'm in a good mood)

  Last a very short amount of time

  Very metabolically demanding

  (What a cool word - “metabolically”)

  Can be a variety of bodyweight exercises, dumbbells, kettlebells, barbells, and stability balls

Benefits of Finishers

  Faster fat loss

  Can break a weight loss plateau

  Take a fraction of the time compared to cardio or even interval training

  Improved conditioning

Why Did I Started to using Finishers?

B) Getting burned out on interval training

A) Tired of waiting for the cardio equipment

What's the Best Part?

They can be used with any workout program

The Evolution of Workout Finishers

  Bodyweight Squats

  Inverted Rows

  Pushups

(Eh, not bad)

The Evolution of Workout Finishers “The Decline of the Bulgarians” Finisher

Do the following superset, resting as little as possible. In the first superset, you will perform 8 reps of each exercise. In the next superset you will perform 7 reps. Continue in this

fashion until you complete 1 rep of each exercise.

1A) Bulgarian Squat Jumps (8 ea leg, 7 ea leg, etc., down to 1 ea)

1B) Decline Pushups (8, 7, etc., down to 1)

That Finisher is Basically...

Results from Cool People Who Used Finishers in their Programs

Nancy – Lost 32 lbs and is now a certified trainer

Results from Cool People Who Used Finishers in their Programs

Philip – Winner of the TT Contest (34 lbs in 12 weeks)

Results from Cool People Who Used Finishers in their Programs

Robin – lost 50 lbs and 15% body fat

Results from Cool People Who Used Finishers in their Programs

Amber – winner of the the TT Contest

Finishers vs. Cardio

Cardio   Repetition over and over

can lead to overuse injuries

  It's really freakin' boring

  Little EPOC (aka “afterburn”)

  Uses one muscle group

Finishers Uses major muscle groups,

therefore “spreads” the energy used over the entire body

Exercise variety, sets, reps can be manipulated, adding a new dynamic

Studies prove EPOC is higher after this type of training

Uses many muscle groups, burning more calories

A Surprising Study Showing the Effects of Too Much Cardio

According to the International Journal of Obesity (32: 177-184, 2008), you can actually gain weight by performing too much cardiovascular exercise. In this study, some people in the group ate an average of an additional 268 calories per day

One of the Best Benefits of Using Finishers vs. Steady-State Cardio

Finishers – 1 to 10 minutes on average

Cardio – 45 minutes to an hour (some people do more)

Insert a Cool Graphic Here So You Look Really Smart

Finishers elevate the “afterburn” in a very short amount of time

Finishers vs. Interval Training

Intervals   Much better than traditional

cardio, however it is still repetition on the same muscles (usually the legs)

  Typically requires cardio equipment

  Including warm-up, you're still looking at 18-25 minutes

Finishers Again, using more muscle

groups

Can use a variety of bodyweight moves, dumbbells, kettlebells, etc.

Typically – 10 minutes or less

Finishers with 1-on-1 Clients Do the following circuit 3 times, resting

for 20 seconds between circuits

  Burpees (10)

  Spiderman Pushups (8 per side)

  Lateral Hops (8 per side)

  Mountain Climbers (20 per side)

How to Tailor a Finisher with Your 1-on1 Clients

  Add or reduce number of rounds (supersets or circuits)

  Increase/Decrease rest periods

  Exercise substitutions

How to Use Finishers with Small Groups and Bootcamps

The #1 thing – Use Timed

Sets Rather than Specific Reps

Offer exercise substitutions

A Finisher with Small Group/Bootcamps

Do the following circuit 3 times, resting for 30 seconds between circuits. Have your clients take more rest if

needed and offer exercise substitutions

  Burpees OR Squats (30 secs)   Spiderman Pushups OR Normal/Kneeling

Pushups (30 secs)   Lateral Jumps OR Lateral Lunges (30 secs)   Mountain Climbers (30 secs)

In Case People Get Bored, Stick a Weird Picture Here

Ab Finishers (dramatic pause)... Baby

Why Ab Finishers?

  These are Finishers with a strong focus on the core

  Using the latest effective ab exercises including the Stability Ball Stir-the-Pot

  I even made up exercises for K and G (kicks and giggles) – including Climbing Burpees and the Spiderman Pushup Plank

Ab Finishers   I wanted to combine the afterburn found in

finishers and the most effective ab exercises found on Earth (and other planets, too … trust me, I've googled it)

  Plus I'm in the info mastermind – and Bedros and Craig told me to

Questions??