Training Finishers

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Here’s three little anaerobic cardio finishers I use to top off a strength training session for endurance and fat burn purposes 🙂

Shoulder Burner Circuit

20 seconds burpees
10 seconds plank (rest)
20 seconds inchworm
10 seconds plank (rest)
20 seconds mountain climbers
10 seconds plank (rest)
20 seconds push-ups
10 seconds plank (rest)

Repeat x2 (4 minutes total)

Burpee Ladder

10 Buprees
20 second rest
8 Burpees
20 seconds rest
6 burpees
10 seconds rest
4 burpees
10 seconds rest
2 burpees
10 seconds rest
1 burpee
10 seconds rest
50 star jumps

Farmers Challenge

Find a good stretch of open gym (10-15m) and a pair of moderately light kettlebells/dumbbells. Complete the following WITHOUT putting the weights down.

10x shoulder press
Farmers walk 10-15m
10x bent over row
Farmers walk 10-15m
10x front squat
Farmers walk 10-15m
10x bicep curls
Farmers walk 10-15m

Repeat 1-3 times with 2 minutes rest between sets.

And if that’s not enough… There’s always stairs and sprints!

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