Men's General

1. Triceps Tripler

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it’s about time to put some real work into them. Adding these finishers to the end of your workouts will give them the beating they need.

For these particular finishers, you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.

Warning: Don’t do them after every workout. Over a three-week period, focus on one muscle group, adding a finisher like this to your workout half to three-quarters of the days you’re training.

Finisher 1: Cable Pushdown Burnout SetHow to Do It

1. Using a very light weight perform the movement while moving fast on both the concentric and eccentric contractions. 
2. Squeeze and hold for one second at the end of the exercise. 
3. Complete 1 set of 50 reps. 
4. If you fail before 50, rest for five seconds, then continue. 

Finisher 2: Burnout Giant SetHow to Do It

This is essentially a three-phase dropset using different movements. Start with a heavier exercise, then drop down to lighter and lighter weights.

A1. Dips: 25 reps
A2. Skull Crusher: 25 reps
A3. Seated Dumbbell Triceps Press: 25 reps

2. Explosive Plyometrics

Explosive power and speed is an athlete’s best friend when it’s game time. Increased force coupled with quickness is one deadly and intimidating combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you’re not where you want to be, it’s time to incorporate plyometric training into your routine.

Warning: Plyometrics can be very tough on the knees and joints, so listen to your body, stretch after your workout, and don’t overdo it.

Plyometric Box Jump FinisherA1. Box Jumps

1. Start from a standstill position on the ground. 
2. Squat down, then explode up to a box (or bench). 
3. Land softly on the top of the box and let yourself down easily to avoid stress on the knee and lower back. 
4. Perform 1 to 6 sets, resting 60 seconds in between sets and increasing the height of the bench you use every couple of weeks. 

A2. Box Jumps

1. Start on top of a bench that is 16 to 32 inches high. 
2. Drop down to the ground, then explode back up onto the bench, spending as little time on the ground as possible.
3. Don’t let your heels touch the ground.
4. Make sure you regain your balance on the top of the bench before you descend to the ground. 
5. Perform 2 to 20 reps, resting 120 seconds between sets. 
6. Repeat this set 4 times and add to the end of a workout 1-3 times a week.

3. Warrior Conditioning

Whether you’re a combat sport athlete, have future aspirations to be one, or just want to be conditioned like one, you’ve got to find a balance of endurance and power. The following finisher can be added to the end of any workout routine to help build both attributes. 

Warrior Conditioning Circuit

A1. Med ball slam
A2. Med ball pushup (alternating)
A3. Plyometric chinup: Perform a normal chinup, but as you’re coming up, bring your knees up as well. At the top of the exercise, “jump,” releasing your hands from the chinup bar, grabbing hold again as you descend.

A4. Box jump: Start by standing atop a 15-inch (or higher) bench. Drop down, then jump back up atop the bench, spending as little time in contact with the ground as possible.

How to Do It

1. Perform each of the following exercises in consecutive order.
2. Each exercise is to be done for 15 reps or failure (whichever comes first).
3. Repeat the circuit for 2 sets.

Pro Tips

1. Perform each exercise as fast as possible.
2. You can replace med ball slams with sledgehammer slams if you have the right equipment.

4. Descending Ladders for a Bigger Chest

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pullup bar, and leg press machine. You even managed to fit in a few rounds of high-intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake, and head home. But wait, if you haven’t included a “finisher,” you aren’t really finished with your workout.

Who doesn’t want a set of big pecs filling out the front of their T-shirt? This finisher will have your chest so pumped that it’ll enter a room a good four seconds before the rest of you steps through the door. And, as an added bonus, your triceps will also be on fire. You’re welcome.

Descending Ladder Chest Finisher

This chest finisher is set up as a descending ladder utilizing dips and pushups.

A1. Start with 7 reps of dips. Rest as little as possible.
A2. Perform 7 reps of pushups. Rest as little as possible.
A3. Perform 6 reps of dips, followed by 6 reps of pushups.

How to Do It

Continue this descending rep pattern (5 reps of dips, 5 reps of pushups, 4 reps of dips, etc.) all the way down until you’re getting one rep of each movement.

Pro Tips

1. The goal is to complete all the reps under control and with good form but rest as little as possible between sets. 
2. The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point.
3. If the finisher was too easy, try starting at 10 and work your way down to one next time. Or, if it was too difficult, start at 5 reps.

5. Quad Killers

Your legs are a big, powerful muscle group that can impact things including sports performance, endurance, and even affect growth in other areas aside from the legs. Even if you’ve got one of the most badass leg workouts known to man, there’s no harm in giving them a good finisher. With this finisher you’ll get that extra bit of heavy lifting in, much-needed time under tension, and you’ll completely burn out the muscle.

Leg Press

Dropset Goal: Max out at 5 reps for each continuous set. Perform 5 reps, drop by 10%; repeat 4 more times.

Pro Tips

1. The trick is to drop the right amount of weight. Too much dropped and you lose the effectiveness of the workout, too little and you’re not going to be able to complete the rep count. 
2. Try not to drop 45-pound plates, instead load the leg press up with a couple 45-pound plates and then 25-pound plates so the increments are smaller. 
3. If you drop too much weight, slow the exercise down and make it harder. Go slower on the eccentric AND concentric phases and try to max out at 5 reps. 
4. Drop the weight continuously. Don’t rack the weight after each 5 reps max.

6. 20-Rep Interval Challenge

If you’re struggling to shed off your last extra pounds or want to cut off some extra body fat, try adding this fast-paced, high-intensity interval routine to the end of your workout. Beware, the protocol might look simple, but we promise, it will beat you up and trim you down.

Benefits: HIIT training can increase your metabolic rate for up to 24 hours AFTER training, burn more calories and fat in less time than other workouts, and avoid raised cortisol that can come with long cardio done after a workout.

HIIT Metabolic Finisher

1. High Knee Stationary Sprint (20 seconds)
    Rest 20 seconds
2. Heavy Bag Punches (20 reps per arm)
    Rest 20 seconds
3. *Bench Toe Touches (20 reps each leg)
    Rest 20 seconds, gloves off
4. Plyometric Pushups (20 reps)
    Rest 20 seconds
Repeat for 2-3 Sets

*Like a step up, place one foot on a bench and the other on the ground. Instead of using the elevated leg to propel up in a jumping motion, simply switch the position of your legs. Repeat this movement as fast as possible, touching each toe to the bench, alternating as fast as possible.

Pro Tips

1. Keep your gloves on throughout the set. Don’t waste time taking them on and off. Only take them off on the last set so you can perform the ploy pushups.
2. Go as fast as possible. You want to spike your heart rate as much as possible. As it drops back down to your resting heart rate, you’re going to burn a ton of fat.

Benefits

1. Increase your metabolic rate for up to 24 hours AFTER training. 
2. Burn more calories (and fat) in less time.
3. Avoid raised cortisol levels that can come with long cardio done after a workout.

7. Mixed Movement Metabolic Circuit

This mixed movement finisher is ideal for burning calories in less time than traditional cardio. It will help avoid elevating muscle-destroying cortisol levels (which can accompany long cardio sessions) and increase your metabolic rate for up to 24 hours after training, resulting in more effective fat loss.

Metabolic Finisher

A1. Med Ball Touches: In a pushup position over a medicine ball, explode up and touch the top of the medicine ball. Repeat for 12 reps.

A2. Box Jumps: Start on top of the bench, jump down, then explode back up to the top of the bench. Spend as little time on the ground as possible, never letting your heels touch the ground. Complete 15 reps. 

A3. Skipping: Complete a 30-second set prior to resting for 15 seconds and putting on your gloves. 

A4. Heavy Bag Punches: Punch a heavy bag and rest for 60 seconds. Complete 3 sets. 

Pro Tips

Complete each exercise as fast as possible. As you progress week to week, minimize your rest periods in increments of 5 seconds.

8. Shoulder Dropsets

Shoulders are one of the only muscle groups that are made up of mixed fiber types, meaning they respond well to a combination of heavy strength work and strength-endurance rep ranges. 

Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers), they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits. 

Three-Part Shoulder Dropset Finisher

This finisher focuses more on strength endurance and is the perfect way to end your shoulder and arm day with a serious, steady burn.

1. Choose a pair of relatively light dumbbells (we recommend starting with 10s or 15s the first time you try this).
2. Perform 15 reps of a lateral raise, followed immediately by 15 reps of a front raise, followed immediately by 15 reps of an overhead press.
3. Rest for 90 seconds after the first round is complete and try to do the entire circuit one more time.

Pro Tip

The first rep of the overhead press will feel weird and awful but stick with it, as it gets better with subsequent reps. This type of finisher utilizes what’s known as a mechanical dropset—rather than reducing the weight, you change the movement to put you at more of a mechanical advantage (the front raise is more mechanically advantageous than the lateral raise, and the overhead press is more advantageous than the front raise).

9. Plate Complex

Complexes don’t have to be limited to barbells and dumbbells. Another common piece of equipment but uncommonly used for a complex is a plate. It completely changes the dynamics of the exercises and places a greater demand on your core, depending on the exercise performed. Plus, since most people haven’t seen plate complexes before, you’re going to look super innovative.

Plate Complex Finisher

1. Plate Swings 
2. Bent Over Plate Rows
3. Reverse Lunge with Plate Twist (4 to 5 reps per side)
4. Plate Curl to Overhead Plate Press
5. Overhead Plate Squat
6. Low to High Diagonal Plate Chop (4 to 5 reps per side)

How to Do It

1. Grab a 45-pound plate, to start. 
2. Perform all the exercises in sequence and complete all the reps before placing the dumbbells down. 
3. Perform 3 to 5 sets at the end of your workout. 
4. Do 8 to 10 reps per exercise and take 60- to 90-second rest between sets.

10. Down-the-Rack Biceps Burnout

Anyone who’s into working out completely understands the “holy sh*t” feeling when burning out a muscle group, even if it’s a small muscle group like the biceps. Sure, this isn’t an agonizing squat routine or an ego-busting CrossFit WOD, but this simple dropset protocol will leave your poor pea-shootin’ biceps screaming for days.

Wrap up your regular routine, post up at the dumbbell rack, and prepare yourself for an all-out assault on this muscle group.

Down-the-Rack Bicep Burnout

Opening Set: Alternating Dumbbell Curl, choose a weight you’d fail at 4 to 6 repetitions. (Example: 40-pound dumbbell.)

Dropset 1: Attempt to get 2 to 3 additional reps (example: 35-pound dumbbell)

Dropset 2: Attempt to get 2 to 3 additional reps (example: 30-pound dumbbell)

Dropset 3: Attempt to get 2 to 3 additional reps (example: 25-pound dumbbell)

Final Dropset: Drop 10 pounds and attempt to get 4 to 8 additional reps (example: 15-pound dumbbell)

Pro Tips

1. There’s no rest in between drops. The point of this protocol is to “walk down the rack.”
2. Your first set should be heavy.
3. The following 2 to 3 sets should be dropped by approximately 5 pounds.
4. The final dropset should be dropped by 10 to 15 pounds and you should attempt to reach a higher rep range to maximize the finisher. 

11. The Shoulder Burnout

Finishers are a great way to hit any remaining muscle fibers left intact from your “real” workout and can help develop a muscle group that’s lagging behind. If you’ve just finished up a great shoulder workout, but still have some gas in the tank, give one of these three finishers a go. 

When to do them: At the end of a workout. 

Benefits: Offer a complete change in rep count and tempo from other exercises you’ll be doing. 

Warning: Don’t do them after every workout. Over a 3-week period, focus on one muscle group, adding a finisher like this to your workout half to three-fourths of the days you’re training. 

Setup: Each shoulder finisher is a set in its own to be done at a light weight in order to burn out the muscle—with one exception: the dropset.

Finisher 1

Lateral Raise: Perform 1 set of 50-100 reps moving quickly on both the concentric and eccentric contractions. Bring the weight above shoulder height on each rep. If you fail, drop the weight for a couple of seconds, then continue on.

Finisher 2

Dropsets (Arny’s): Complete 5 sets of 5 with no rest between sets. Choose your max weight and decrease that weight by 10 to 15 percent 4 times. Line each dumbbell up close so you can access them easily. The goal is to max out 5 consecutive times, performing a total of 25 reps. Every time you hit 5 reps, drop the weight and pick up the next heaviest (10 to 15 percent lighter).

Finisher 3

Reverse Pec Deck Flys: Perform 50 reps as fast as possible while maintaining good form. This is a great exercise for posterior deltoid development.

12. Batter Your Biceps

The biceps are muscles that are very small in comparison to other groups, however, they recover very quickly. Using a finisher strategy will ensure you’ve fatigued every remaining fiber resulting in great gains, not to mention an incredible post-workout pump. 

Warning: Don’t do these sets at the end of every workout. Over a 3- to 4-week period, perform them one-half to two-thirds of the days you’re training. Then focus on another muscle group. Listen to your body, if you’re not recovering, perform them less.

Finisher Option One: Partnered Alternating Dumbbell Curls

Using a partner, complete the following rep scheme, alternating with each set. Each partner completes every set and rests while the other guy is working. 

Set 1: 20 reps 

Set 2: 18 reps 

Set 3: 16 reps 

Set 4: 14 reps 

Set 5: 12 reps 

Set 6: 10 reps 

Finisher Option Two: Single Arm Dumbbell Curl, Dropset

Perform 5 sets of 5 reps with rest between sets. Drop the weight by 5 pounds for each set. 

Pro Tip

If you’re starting with a 40-pound dumbbell curl, go 40, 35, 30, 25, 20 pounds with one arm, rest for 90 seconds, then do the other arm. If you don’t have a partner, complete your set, then count to whatever the rep count is you just completed, and continue to the next set.

13. Hanging Ab Circuit

Your diet is on-point, but you know that your abs could have a few more extra rips and cuts—after all, summer is still alive and well.

Next time you finish up your favorite routine, it’s time to head over to the nearest pullup bar and prepare yourself for a highly effective hanging ab finisher.

Warning: This routine can make you nauseous, and it will work your grip strength as much as your abs. So man up and don’t use any straps for assistance.

The Extreme Hanging Ab Finisher

Perform each of the following exercises in consecutive order. Don’t rest or release your grip until the final set has been completed.

A1. Hanging Leg Raise: Start the exercise in a half pullup. Raise your legs to above your head keeping your core tight and legs straight. Perform to failure. 

A2. Hanging Trunk Rotation: Bring your trunk so it’s parallel to the ground as you hang from the chin-up bar. Your legs are parallel to the wall in front of you, perpendicular to the floor. Keep them straight. Lowering them to the right so they’re parallel to the ground. Then to the left. This is one rep. Perform to failure. 

A3. Hanging Oblique Knee Raise: Raise your knees and hips to the left, squeezing your right oblique as you do so. Bring your legs back down, then do the same with the right, flexing your left oblique. This is one repetition. Perform to failure.

14. High-Rep Chest Pump

The chest or pec muscles are a large group that can take on a hefty beating from a workout, but adding a workout finisher will ensure you’ve stimulated every muscle fiber possible. For these particular finishers, an extreme change in reps will burn out the muscles to maximize new growth. Add one (or both) of these finishers to the end of a workout. Listen to your body and don’t overdo it. Add these finishers a maximum of 2 to 3 times per week.

Finisher One: Mechanical Dropsets

Instead of dropping the weight, we’re going to change the angle of the exercise. You can use this set as a vital part of your training, but also as a finisher by increasing the rep count and lowering the weight.

A1. Inclined Bench Press: 20 reps

A2. Flat Bench Press: 20 reps

A3. Declined Bench Press: 20 reps

Pro Tips

Use the same weight throughout the different angles and keep the tension constant. Don’t pause at the top or bottom of the movement.  You can also do this set with different kinds of pushups including feet elevated, flat, and inclined pushups (hands on a bench).

Finisher Two: Machine Pec Flys

1 set of 30 to 50 reps

Pro Tips

Unlike other finishers where speed is okay, keep this movement slow and controlled. If you start to swing and rely completely on momentum, the effectiveness of the exercise is lost. For extra tension, squeeze at the apex of the exercise and hold for one second.

15. Knockout Shoulders

If your shoulders quickly fatigue and slow down your performance in whatever sport you play, adding a high-repetition finisher to your routine will pack on the muscle and the endurance you crave. This shoulder finisher is a common practice that boxers use to improve explosiveness and endurance in the deltoids. 

When to do it: At the end of a workout. 

Benefits: This finisher offers a very different angle, cadence, and rep scheme than you’ll find with most exercises. 

Setup: For this finisher, all you need is a 45-pound barbell. You’ll add weight as you progress.

The Finisher: Barbell PunchesHow to Do It

1. Standing upright, hold the barbell at your upper chest/collar bone area with your hands shoulder-width apart, to start. 
2. Push the bar out horizontally with both hands as if you’re punching. 
3. When your arms are almost extended, snap the bar back to your upper chest and repeat. 
4. Complete 1 set of 50 to 100 reps, moving quickly on both the concentric and eccentric contractions.

Pro Tip

This is meant to be a very quick movement. It’s not a military press where you’re pressing the weight vertically; rather, you’re pushing the weight out so it’s parallel to the floor.

16. Blown-Out Back

Variation for rep, set, and tempo is important in training any muscle, and the back is no different. With the back, a focus on form and tempo is as important as lifting heavy weights. The following finishers are the ultimate way to fry any muscle fibers left in the lats. With control, pinch and hold for 1 to 2 seconds at the top of each lift. Also, use a lighter weight than you would normally in order to focus on proper form and tempo.

Back Finisher

Seated Row: Dropset

Goal: Every 5 reps you should be maxing out. 

5 reps, drop by 10%

5 reps, drop by 10%

5 reps, drop by 10%

5 reps, drop by 10%

5 reps, drop by 10%

Pro Tips 

Complete a full range of motion, pausing for a 1- to 2-second count at the top. Alternate grips every time you do this finisher. Use a T-Bar, a wide grip, and even a close supinated grip. You can use the exact setup for a lat pulldown to finish a brutal back workout. 

17. 100s Finisher

This finisher is simple, but far from easy. The goal is to hit 100 reps for every body part as quickly as possible.

100s Finisher

1. Squat
2. Pushup
3. Situp
4. Barbell Curl
5. Triceps Pushdown
6. Dumbbell Shrug
7. Calf Raise

18. Giant Set for Chest

Your chest workout could have been one of your most hardcore yet, but sometimes you’ve still got some gas left in the tank. So, next time you’re headed to the locker room, or prepping that post-workout shake, turn yourself around and try this giant set. The goal here is to laugh in the face of fatigue and demolish any remaining muscle fibers by attacking the chest from nearly every angle for one round of five exercises. Oh, and resting is not an option.

The Giant Set Chest Finisher Protocol

Exercise 1: Flat Dumbbell Bench Press x 12-15 reps

Exercise 2: Incline Dumbbell Press x 12-15 reps

Exercise 3: Dips (complete repetitions to failure)

Exercise 4: Pushups (complete repetitions to failure)

Exercise 5: Flat Dumbbell Flys x 20 reps

Pro Tips

There’s no rest in between these exercises so select a weight significantly lighter than you’re used to. (This workout is all about high reps, high intensity, and is geared to completely burn you out.) If you cannot reach the reps above, rest for 3 to 5 seconds and continue OR drop the weight by 5 to 10 pounds and continue. When completed, pound that post-workout shake, load up on water, and hit the sack because it’s time to grow.

19. Full-Body Burnouts

If you’re wrapping up your workout but still have gas left in the tank, want to make sure you’ve given it your all, or even want to boost your muscular and cardio endurance—it’s time for a solid finisher.

The following finisher is a bodyweight workout that will target the entire body and challenge yourself in four different ways for each movement.

Full-Body BurnoutLegsSquat/Air Squat

1. Perform as many reps of air squats as possible without breaking a consistent tempo. Rest 15 seconds before moving on to your next exercise. 

2. Perform as many reps as possible, but this time lower yourself into the squat at a pace of 3 to 4 seconds then explode up. Rest 15 seconds.

3. Perform as many reps as possible, this time lower yourself quickly and slowly come out of the squat at a pace of 3 to 4 seconds. Rest 15 seconds before moving on to your next exercise.

4. Hold yourself in the lower squat position for as long as you can. Rest 15 seconds.

ChestPushups

1. Perform as many reps as possible without breaking a consistent tempo (any pauses), you’re done. Rest 15 seconds.

2. Perform as many reps as possible, but this time lower yourself into the press at a pace of 3 to 4 seconds then explode up. Rest 15 seconds before moving on to your next exercise.

3. Perform as many reps as possible, this time lower yourself quickly and slowly come out of the press at a pace of 3 to 4 seconds. Rest 15 seconds.

4. Hold yourself with your chest 1-2 inches off the ground for as long as you can. Rest 15 seconds before moving on to your next exercise.

BackPullups

1. Perform as many reps as possible without breaking a consistent tempo (any pauses), you’re done. Rest 15 seconds.

2. Perform as many reps as possible, but this time lower yourself from the bar at a pace of 3 to 4 seconds then explode up. Rest 15 seconds before moving on to your next exercise.

3. Perform as many reps as possible, this time lower yourself quickly and slowly pull up to the bar at a pace of 3 to 4 seconds. Rest 15 seconds.

4. Hold yourself at approximately the mid-position of the pullup for as long as you can. Rest for 15 seconds and move to the next movement.

Core/AbHanging Knee Raise

1. Perform as many reps as possible without breaking a consistent tempo. Rest 15 seconds.

2. Perform as many reps as possible, but this time lower your knees at a pace of 3 to 4 seconds then explode up. Keep your spine neutral so your core is always engaged.  Rest 15 seconds before moving on to your next exercise.

3. Perform as many reps as possible, this time lower yourself quickly and slowly pull your knees up at a pace of 3 to 4 seconds. Rest 15 seconds

4. Hold your knees at the top position for as long as you can. Rest for 15 seconds and move to the next movement.

20. Fat-Incinerating Cardio

Fat-Incinerating Cardio Finishers

Nothing, and we mean nothing, will have you crawling out of the gym feeling like you gave it absolutely everything like a cardio finisher. And while so many gym-goers insist on keeping their conditioning separate from their strength training, this is the perfect way to bridge the gap.

The Sprint Finisher

Ideally, you would perform this finisher on a track, field, or self-propelled treadmill, but a regular treadmill will work as well. Perform each sprint as quickly as possible. Rest periods should be 2:1, meaning that you should rest twice as long as the preceding sprint took to finish (for example, if the 100-yard sprint took 18 seconds, rest for 36 seconds before moving on to the 75-yard sprint).

1. 200-yard sprint
2. 150-yard sprint
3. 100-yard sprint
4. 75-yard sprint
5. 50-yard sprint

The Row Finisher

Too often the rowing machine sits in the corner of the gym collecting dust. That’s unfortunate because it can be one of the most powerful conditioning tools on the cardio floor. Give the rower some much-deserved love by completing this finisher (though you may not be feeling the love by the end of the workout).

> 500-meter row 

Rest 3 minutes

> 300-meter row

Rest 2 minutes

> 200-meter row

Rest 1 minute

> 100-meter row

21. Metabolic Cardio Mix-Up

Let’s face it, most guys finish their workout routines with a few sets of curls or hanging abs and call it a day. You see them sitting around chatting with their buddies talking about the deep burn, while you’re gearing up for your metabolically spiking workout finisher. You’ve fasted all morning and just finished the main part of your workout. Your body is a fat-burning furnace and you’re gonna make the most of it.

This metabolically spiking finisher will kick your calorie burn into high gear during and after your workout, thanks to the EPOC (excess post-exercise oxygen consumption) phenomenon. Basically, it takes energy to return your body to its pre-workout state, thus increasing your metabolism for hours after your workout. The result? A bigger, fitter, stronger you.

How to Do It

1. The metabolic cardio mix-up incorporates sprints with bodyweight exercises for 10 minutes of hell fun.
2. Perform the circuit below as many times in a row in 10 minutes.
3. Perform twice a week with the aim of getting more work done in the 10-minute timeframe.
4. Set up a treadmill at a level 5.0 incline and at a speed you can maintain for 15 seconds.
5. Leave the treadmill on during the entire finisher (use the handrails to jump on and off).
6. Get a TRX ready on a pullup bar for suspension pushups, grab a 5kg slam ball, and a skipping rope.

Metabolic Cardio Mix-Up

1. 15-second treadmill hill sprint (incline level 5.0)
2. 15 suspension pushups
3. 10 split lunge jumps per side (perform alternating)
4. 5 pullups
5. 15-second treadmill hill sprint
6. 50 hops skipping rope
7. 5 tuck jumps
8. 15 suspension mountain climbers per side
9. 20 jumping jacks
10. 10 overhead medicine ball slams

22. Leg Press Challenge

2-Minute Leg Press Test

While this, and any other finisher, can be performed during total body or body-part split-type training, this finisher is especially effective and challenging when thrown in at the end of a leg day. Remember, finishers are not (and really should not be) complicated. At this point in the workout, you just want something simple that you can grind through.

How to Do It

1. To start, set up a leg press machine with 70 percent of the weight you would use for 10 reps (so if you normally bang out 400 pounds for 10, load up the leg press with 280 pounds). 
2. Set a timer for 2 minutes and try to bang out as many reps as possible in that amount of time. 
3. Try not to stop for rest and try not to completely lock out at the top, keeping tension on your legs the entire time.

Alternative Finisher: Back Squats

No leg press in your home gym? No problem.

How to Do It

1. To start, set up a squat bar with your 10RM and perform a set of 20 back squats.
2. With this one you will have to take some pauses and breathes at the top (you are doubling the amount of reps you should be able to do, after all) but you should be able to get it done. 

23. The Metabolic Fat Burner

Trying to shed some extra fat? Here are three versions of a metabolic finisher for fat loss as a replacement to cardio that you can add to any workout.

The Metabolic Finisher

With each metabolic finisher, we’re going to focus on full-body exercises done at high intensity, rotating from a lower-body exercise to an upper-body exercise. This will result in more calories being burned as your blood has to travel from the lower body to the upper body, and so forth. The intensity of each finisher will have a metabolic effect much like HIIT, boosting your metabolism for up to 24 hours after you’ve finished training.

When to do them: After a weight training session.

Benefits: Takes less time and provides a greater metabolic effect than traditional cardio.

Warning: Don’t go all out your first few times, you must prepare your body for this type of workload after a workout. Listen to your body and proceed with caution. It’s also a wise decision to not perform these finishers after every workout.

Setup: Complete each exercise consecutively, with rest only coming after the set is finished. Repeat for 3 sets with a 60-second rest in between each set.

Finisher 1

1. Lunge jumps (20 reps) 
2. Heavy bag punches (40 reps) 
3. Frog jumps (or squat jumps) (20 reps) 
4. Heavy bag punches (40 reps)

Finisher 2

1. Pushups (20 reps) 
2. Stepups (alternating legs) (20 reps) 
3. Heavy bag punches (40 reps) 
4. Mountain climbers (20 reps)

Finisher 3

1. Walkouts with a pushup (20 reps) 
2. Frog jumps (20 reps) 
3. Pushups (20 reps) 
4. High knee sprints (count to 20)

24. Get Thick With Dips

If you’re looking for a single exercise to see gains across your chest, shoulder, and triceps, dips are your go-to answer. Next time you’re wrapping up your routine, head over to the bars and give this quick routine structure a run-through.

Routine Goal:

Focus on additional growth in the chest, shoulder, and triceps after completing your regular routine.

Routine Structure:

> 15 regular dips on bars

Rest for 10 seconds

> 15 bench dips

Rest for 10 seconds

> 10 regular dips on bars

Rest for 10 seconds

> 10 bench dips

Rest for 10 seconds

> 5 regular dips on bars

Rest for 10 seconds

> 5 bench dips

Rest for 10 seconds

>> Repeat this pattern 1-3 times

Pro Tips

Use an assisted dip machine if the exercise is too difficult to perform. If the standard dip is too easy, feel free to use a belt to weight load with plates. For focus on the chest and shoulders lean forward on the dip bars, for more focus on the triceps, keep yourself more in an upright position.

25. Full-Body Flush

The full-body flush is the ultimate finisher to boost your metabolism and fully deplete each muscle at the end of any workout. The movements are simple, but both the intensity and reps completed will be high.

The Full-Body Flush Routine

Perform each of the following exercises in consecutive order.
Each exercise is to be done for 25+ reps or until failure with proper form.

1. Inverted Row
2. Pushups
3. Single-leg Stepup (perform one leg at a time)
4. Burpees

Pro Tips

1. When choosing weight, let the rep count dictate which weight you use. You want to be hitting that rep count or failing relatively close before.
2. Perform a full pushup in each burpee.
3. When doing the stepups, make sure you’re driving your body weight through your heel, not your toe. This will place the stress on your glutes and less on the knee.