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FUNK ROBERTS PRESENTS
COMBAT CONDITIONING FINISHERS
WWW.FUNKMMA.COM
ALL CIRCUITS UNDER 10 MINUTES
OVER 100 FINISHER CIRCUITS
14 DIFFERENT CATEGORIES TO GET IT DONE!
INCREASE CARDIO, BURN FAT, IMPROVE MENTAL TOUGHNESS, GET RIPPED, PREPARE FOR BATTLE, GET FIT LIKE A FIGHTER
THE ULTIMATE GUIDE TO THE MOST POWERFUL WORKOUT FINISHERS ON THE PLANET!
This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.
No part of this manual may be reproduced or transmitted in any form or by
any means, electronic or mechanical, including photocopying, recording,
or by any information storage and retrieval system. Images, text, graphics,
and other intellectual property are protected by United States and
International Copyright Laws, and may not be copied, reprinted, published,
reengineered, translated, hosted, reproduced, or otherwise distributed by
any means without explicit permission. You may not copy, modify, create
derivative works of, publicly display or perform, republish, store, transmit,
or distribute any of the material in this video without the prior written
consent of Marc “Funk” Roberts. Fines start at $150,000 and include a
possible prison sentence upon conviction.
Copyright 2015
MEDICAL DISCLAIMERPlease Note: The recommendations in this and any other document are
not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician. This program is designed for healthy individuals 18 years and older only. The
information in this document is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. Marc “Funk”
Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to
take full responsibility for their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that
your equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. Don’t perform any exercise unless you have
been shown the proper technique by a certified fitness trainer or certified
strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Don’t perform any exercise without proper instruction.
Always do a warm-up prior to any exercise including but not limited to interval
training. See your physician before starting any exercise or nutrition program. If
you are taking any medications, you must talk to your physician before starting
any exercise program, including but not limited to Funk Roberts Fitness.
If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician immediately. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are
over 30 years old.
Please discuss all nutritional changes with your physician or a registered
dietician. If your physician recommends that you don’t use this or any other
program, please follow your doctor’s orders.
WAIVER & RELEASE OF LIABILITY(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS
MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED
IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY
EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR
BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL.
I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY
FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR
EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND
ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO
ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS
MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE
TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK
ROBERTS, ,HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHER
DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE
INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN
THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,
INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNK
ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS
PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
© 2015. Funk Roberts Fitness University Combat Conditioning Finishers // www.funkrobertsfitness.com 01
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PERSONAL MESSAGE FROM FUNK I can’t tell you how excited I am to share
my Combat Conditioning Finishers with
you. I’ve been using finishers in personal
workouts and with my fighters and clients
for years and felt it was about time to share
some of my favorites with you.
This is a collection of over 100 different
finisher circuits that you can plug into your
training sessions. There are a so many
variations of finishers that you can use that
I decided to give you 14 different styles of
finisher circuits to start.
The cool thing about finishers is that you can
use them for fat loss, body sculpting, cardio
building, sports specific or to develop mental toughness and the spirit of a warrior
As always I put my heart and soul into developing this workouts for you and want
to you to get great use out of them. Whether you use them for yourself, with your
athletes or with your clients or class, I’ve created this program with you in mind
I hope you enjoy these finishers and get great use out of them. Who knows if I get
great feedback perhaps I will put together Finishers 2.0 with more categories and
more finisher I have in my BIG BLACK BOOK!
Good Luck and Get It Done!
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TABLE OF CONTENTS
Introduction 03
Tips Before You Start 07
Workouts
1. Combat Fight Finishers 10
2. Power Finishers 14
3. Density Finishers 18
4. Minute Finishers 20
5. Cardio Finishers 22
6. Total Body Finishers Triples 23
7. Tabata 25
8. 10-Minute Bodyweight Finisher 27
9. Body Sculpt Finishers 30
10. Integrated Finisher 32
11. Burpee Finishers 34
12. KB Finishers 36
13. Abs and Core Finishers 38
14. Misc BONUS Finishers 41
© 2015. Funk Roberts Fitness University Combat Conditioning Finishers // www.funkrobertsfitness.com 02
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INTRODUCTION
Combat Conditioning Finishers
Finishers are a short high
intensity circuit that you perform
at the end of you main training
session or workout. The goal of
the finisher is to provide the final
physical and mental challenge to
your workout.
You will already be fatigued from
your original session and the
finisher now forced you to give
it your one past push through
fatigue and suck it up!
Adding finishers to your program
will not only help improve your cardio but also test your will power and mental
toughness to forge to the very end.
These attributes are very important to combat sport athletes, as no one is immune
to fatigue. The sign of a true warrior is the ability to fight through fatigue and the
finisher places you in this position.
Developing the mental toughness will also allow you to push through fatigue and
get the upper hand on your equally tired opponent.
How you react when faced with fatigue and the aggression of your opponent
is forged in the gym during your training sessions and adding finishers to your
sessions can be the difference between whether you FIGHT through a wn in or
FOLD UP in defeat!
© 2015. Funk Roberts Fitness University Combat Conditioning Finishers // www.funkrobertsfitness.com 03
WHY FINISHERS?Finishers are short super high
intensity circuit usually lasting
3–10 that you add at the end of
main workout session. Finishers
are a great way to put the final
blow to anyone’s combat training
session, traditional strength
workout, run or long boring cardio
session at the gym.
Implementing Finisher Circuits
into your training program is a
must and can help to develop faster fat loss, break past plateaus, bring up lagging
body parts, improve cardio conditioning, develop warrior mind set and mental
toughness.
FINISHERS FOR FAT LOSS FINISHERS VS CARDIO
A study in the Journal of Applied Physiology
found that only 10 minutes of metabolic
circuit like Burpee Finishers provided the
same post-workout calorie burn as a 30
minute cardio workout.
The intensity of the workout, not volume,
determines the true metabolic calorie burn
response to a workout. In other words a
short finisher, but vigorous workout is always
better then nothing at all.
Finishers generally use more major muscle
groups in one session which spreads the
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energy used over the entire body as opposed to cardio which is just repetition of a
movement over and over again (like the elliptical machine)
When you use more muscle groups you burn more calories.
Studies prove that EPOC (Excess Post Exercises Oxygen Consumption) or the
“Afterburn” effect is much higher using this style of high intensity training then
with long cardio which has little EPOC. More EPOC mean more fat burn 24-36
hours after your done your workout.
Cardio is damn BORING and the variety of finishers using sets, reps, time based,
will always add new dynamic excitement to your training.
According to the International Journal of Obesity (32: 177-184, 2008), you can
actually gain weight by performing too much long bouts of cardio.
THAT’S NO GOOD!
The final and probably best reason to use finishers instead of long cardio is TIME!
Cardio usually take 45 minutes to an hour for some and Finishers are done in less
than 10 minutes.
You can use these Finishers two or four times per week after your workout session/
metabolic training or your combat sport class.
If you are a trainer, end off your client’s workouts with this Finisher.
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BUILD MENTAL TOUGHNESS At the end of your regular workout,
when your bodies energy level are
lower than normal, a finisher will test
you physically and mentally pushing
you to get through the circuit
without quitting.
The more you do Finishers the more
confident you start to feel, being
uncomfortable and the more you
embrace that feeling, the stronger
you will be mentally.
HOW TO USE THESE FINISHERSThere are so many ways you can use these finisher workouts. The best thing is to
give them a look over to see what equipment you have and can use (if equipment
is needed) and then tackle them one at a time.
You can go by category.
You can use them depending on your goals. (if you are a combat fighter, you would
use the combat conditioning category)
If you are a trainer than you can literally use 2-3 finishers each week with your
clients.
© 2015. Funk Roberts Fitness University Combat Conditioning Finishers // www.funkrobertsfitness.com 06
TIPS BEFORE YOU START THE COMBAT CONDITIONING FINISHERS Remember these workouts are to be used at the end of your regular training to get
the best effect and results you may be looking for.
The being said, if you are very short on time and want a quick workout that last
under 10 minutes than you can actually use these as standalone workouts.
On both cases I mentioned above, please read through these tips to ensure your
sessions are efficient and effective
1. Warm up with a calisthenics warm up and dynamic stretch before every 300
workout session – CLICK BELOW FOR VIDEOS
Warm Up
https://www.youtube.com/watch?v=g04Nz18FqkA
Joint Mobility Dynamic Stretch
https://www.youtube.com/watch?v=xbOxmQRi7fM
2. Ensure that you Stretch after your workout session
=> CLICK LINK FOR POST WORKOUT STRETCH =>
https://www.youtube.com/watch?v=2wMSSupoCI8
3. Use a Foam Roller to help loosen the fascia prior to or after your workouts.
=> CLICK LINK FOR FOAM ROLLING DEMO
https://www.youtube.com/watch?v=za2t238RtCY
CLICK HERE to order your Travel Roller
(http://www.funkmma.com/site/TravelRoller)
4. The great thing about these Finisher Workouts is that you can use them as warm
ups, your main training or finishers after you regular training.
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5. Do NOT attempt any exercises that you aren’t sure how to do. You can find most
of these exercises on the web, if you are not sure of the movement.
6. Drink a ton of water before, during and after your workout session. Stay away
from sports drinks until after you’ve finished you workout.
7. You must have some level of fitness before attempting these Finisher Circuits.
8. Always use good form and technique with each exercise. If you get fatigued
take a quick breather so you can get back to good form. Do not sacrifice time for
technique. Do it right to get the best results.
9. If you want to start this or any other program but think you have an injury, get
medical attention FIRST and have a professional therapist rehabilitate your injury
before starting any exercise program.
10. If it hurts, STOP! Don’t be afraid to use alternative exercises. I don’t believe in
the “no pain, no gain” mentality…that said
11. Clean nutrition and good eating habits is the key to increasing your energy,
building muscle, burning fat, improving strength, decreasing inflammation and
chances of injury. Download these Done For You or Do It Yourself Nutrition Plans
for Spartan Warriors => http://funkstsmealplans.com/spartannutrition/
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TIMED SETS AND REST BREAKS
GET YOUR GYMBOSS TIMER HERE:
http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810
I highly recommend the use of a Gym Boss Timer
for doing timed sets. It’s a totally awesome gadget,
easy to use and it’s relatively inexpensive. You can
order online here at GYMBOSS TIMER
Or you can use your iPhone with set timer intervals.
Whatever you choose, the bottom line is you need
to time your intervals AND rest breaks.
It’s Time to GET IT DONE!!!
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COMBAT FIGHT FINISHERSThese are a collection of finishers dedicated to the MMA, Martial Arts and Combat
Athlete.
Use these after your main skill/technique class, sparring session or to empty the
tank after a workout.
Directions:
For all workouts, perform each exercise for 50 seconds of work followed by 10
seconds rest. Complete 1-2 rounds depending on time and energy level.
MMA Fight Club Finisher1. Shadow Box
2. Speed Push Ups
3. Wrestlers Lunge
4. Sit Thrus
5. Sprawls
Heavy Bag Finisher1. Jab-Cross
2. Sprawls
3. Heavy Bag Kicks
4. Burpees
5. Free Style
Commit to Submit BJJ Finisher1. Dive Bomber
2. Kick Outs
3. Bear Crawls
4. Hop Overs
5. Bunny Hop Sprawls
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Bodylock Grapplers Finisher1. Wrestlers Lunge
2. Plank Builds
3. Up-Downs
4. Chin Ups
5. Sprawls
Upper Cut Boxing Finisher1. High Knee Skipping
2. Inverted Rows
3. Jump Squats
4. Speed Push Ups
5. Burpees
In the Clinch Muay Thai Finisher1. Thai Push Ups
2. Running Bench Runs
3. Spring Ups
4. Shuttle Runs
5. Burpees
Take Down Wrestling Finisher1. Floor DB press (Hips High)
2. Standing DB Press
3. Renegade Rows
4. Jumping Lunges to Jumping Squats
5. Sprawls
Mighty Kimura BJJ Finisher1. Hip Thrusts
2. Sit Thrus
3. Push Up
4. Inverted Rows
5. Full Sit Up Knee Grabs
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8-Limb Muay Thai Finisher1. Push Up Knee To Chest
2. Hanging Alternating Leg Pike Ups
3. Alternating Knee Strikes
4. Chin Ups
5. Burpees
True Grit Grapplers Finisher1. Everest Climbers
2. Single Leg Burpees
3. Spiderman Push Ups
4. Straight Leg Bicycle
5. Low Plyo Lunges
Fight Fatigue Wrestler Finisher1. Wrestlers DB Lunge
2. Chin Ups
3. Barbell Deadlift Sprawls
4. Push Up Rows
5. DB Clean and Squat
Blow by Blow Boxing Finisher1. Lunge and Med Ball Press
2. Plyo Med Ball Push Ups
3. Ali Shuffle and Med Ball Push Outs
4. Sit Up with Med Ball Punch
5. Med Ball Burpees
© 2015. Funk Roberts Fitness University Combat Conditioning Finishers // www.funkrobertsfitness.com 12
Bushido Judo Finisher1. Resistance Band Pulls
2. Judo Push Ups
3. Jumping Lunges
4. Mountain Climbers
5. Russian Twists
Suicide Squat Kettlebell Sambo Finisher1. KB Swings
2. KB Goblet Squat
3. 2 KB Military Press
4. KB Rows
5. KB Burpees
Quest for Glory Kickboxing Finisher1. Stationary Jumping Lunges
2. Run and Punch
3. Wide to Reg to Close Push Ups
4. Alternating Leg Raises
5. Burpees
Clutch Time Perform each exercise for30 seconds one after the other with no rest in between.
Complete 4 full rounds for a total of 10 minutes.
1. Burpees
2. Mountain Climbers
3. KB/DB Swings
4. Jumping Lunges
5. Abs V-Ups
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POWER FINISHERS
This collection of circuits will help you develop well-rounded fitness that will
prepare you for almost any physical challenge.
The Power Finishers fuse together a variety of exercises ranging from whole body
compound movements, weight training, calisthenics, sprinting, cycling, abs and
plyometrics to name a few.
These finisher circuits are geared to keeping you versatile in your training forcing
you to move fast and explosive in different planes of motions, movements and
directions.
It’s cross training at it’s best and will challenge you like no other.
Directions:
Complete as many reps as possible of each exercise for 45 seconds followed by
15 seconds rest. Perform 2 straight rounds for a total work time of 8 minutes.
Shred It1. KB Swings
2. Push Ups
3. Treadmill Sprints
4. V-Ups
Choke Hold1. Speed Deadlifts
2. Box Jumps
3. Bike Sprints
4. Bicycles
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Unleash Your Aggression1. One Arm Swings
2. Chin up
3. Jump Rope
4. Plank Builds
Suicide Squad1. Speed Barbell Press
2. Bent Over Rows
3. Running Barbell Press Outs
4. Rotating Side Lunges
Killer Chaos1. One Arm Snatches
2. Speed Curls
3. Burpees
4. Floor Hip Thrusts
Mayday1. High Pulls
2. Box Jumps
3. Burpee with Push Ups
4. Flutter Kicks
Changing Levels1. KB/DB Cleans
2. Mountain Climbers
3. Side to Side Cone Speed Shuffles
4. Abs Spring Ups
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Gritty and Grimy1. Clean and Press DB
2. Plyo Push Ups
3. Agility Cone Sprints
4. Scissor Kicks
Path to Greatness1. Thrusts
2. Parallel Dips
3. Treadmill Hill Runs
4. Hanging Knee Raises
Power Shred1. Gorilla Cleans
2. DB Side Front and Bent Over raises
3. Skater Hops
4. Knees to Bar
Deadringer1. Sumo Deadlifts
2. DB Presses
3. Shadow Box with light weight
4. Floor Wipers
Clean Getaway1. Clean and Press Barbell
2. SledgeHammer - Tire
3. Sprawls
4. Abs IN and Outs
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Military Mayhem1. Barbell Military Press
2. Battle Ropes
3. Bunny Hop Sprawls
4. Hanging Oblique Raises
Pressing The Issue1. Double KB Squats
2. Seesaw Press
3. Tuck Jumps
4. Single Leg V-Ups
Aggression 1. Alternating DB Bench Press
2. Jumping Lunges
3. Box Jump Burpees
4. Speed Alternating Single Leg Raise
Back to the Grind
1. Back Squats
2. Resistance Band Pulls
3. Aerodyne Bike
4. Roman Chair Knee Raises
Peak Performance
1. 2 arm Swings
2. Barbell Push Press
3. Rowing Machine
4. Oblique In and Outs
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DENSITY FINISHERSDensity training is almost like high volume training on steroids. It’s more intense,
it’s more demanding, and it will get you better results. High volume training is
essentially, as the name suggests, doing a high amount of work per session
Now with density training, it’s not just about doing that higher volume of work, but
doing that higher volume of work in a specific time frame.
Basically, you are making your training session denser. This collection of finishers
uses the density training and AMSAP (As Many Sets As Possible) protocol.
You will be performing 10 reps of each exercise one after the other for 10 minutes
straight with the goal of completing as many sets as you can in the space of time.
Your ultimate challenge is to try and beat the amount of sets you get done in
subsequent Density Finisher sessions
Direction:
Perform the exercises for 10 reps each for 10 minutes straight.
Make sure to keep time.
G.O.A.T.1. Squats
2. Push Ups
3. Burpees
S.O.S.1. Box Jumps
2. Divebombers
3. Jumping jacks
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T.N.T.1. Alternating DB Press
2. Racked Squats
3. Bent Over Rows
S.W.A.K.1. Speed Deadlifts
2. Barbell Thrusters
3. Squats
P.A.C.E.1. Floor Press
2. Bent Over Rows
3. Overhead Press
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MINUTE FINISHERSThe Minute Finishers are a
collection of finishers that
will take you 5 minutes timed
intervals to perform. You will
perform five exercises for
one minute each (non-stop)
This is a perfect for those
fighters that want to simulate
competition, where the fight
is 5 minute rounds. You can
use these finishers to simulate the work rest ratio for an event.
Use these as championship round finishers where you will complete 2 rounds with
one minute break in between.
Direction:
Perform each exercises for 60 seconds of work one after the other with no rest on
between. You have the option to rest for 1 minute and complete another round or
stop at 5 minutes. (one round)
Metabolic Shred1. Burpees
2. Med Ball Side to Side Slams
3. Push Ups
4. Bodyweight Squats
5. In and Outs
Jet Fuel1. Clean and Press
2. Burpees with DB
3. Speed Bent Over Rows
4. Alternating Floor Press
5. Speed Curls
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Beast Attack1. Jump Squats
2. Jumping Lunges
3. Jumping Jacks
4. Tuck Jumps
5. Burpees
Kill at Will1. Swings
2. Push Ups
3. Chin Ups
4. Med Ball Slams
5. Sprints
Razor Sharp1. Burpees
2. Mountain Climbers
3. High Knee Sprints
4. Kick Outs - Sit Outs
5. One Two Sprawls
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CARDIO FINISHERSIf the goal is to improve your cardiovascular health and burn a lot of extra calories,
then cardio finishers are what you want to use.
They are a mixture of calisthenics plyometrics and sprint intervals that you will use
at the end of the workouts.
These finishers are all under 10 minutes.
Directions:
Perform each exercise for 60 seconds of work one after the other for 3 rounds with
no rest in between.
Attack the Beast1. Side to Side Skater Hops
2. Jumping Squats
3. High Knees
Kill at Will1. Skier Shuffles
2. In and Out Squats
3. Wide Leg Runs
Jumping Jack Finisher Perform each exercises for 60 sec each one
after the other with no rest in between.
1. Seal Jacks
2. Push Up Jacks
3. Jumping Jacks
4. Squat jacks
5. Explosive jacks
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Treadmill Sprint FinisherPerform 30 seconds sprint - 30 sec rest - 10 intervals
Stationary Bike SprintsPerform 30 seconds sprint - 30 sec rest - 10 intervals
Aerodyne Bile SprintsPerform 30 seconds sprint - 30 sec rest - 10 intervals
TOTAL BODY TRIPLET FINISHERS These finishers incorporate full body exercises combining upper body, lower body
and cardio based callisthenic exercise to give you the perfect blend for an ultimate
finisher.
Direction:
Perform each exercise for 60 seconds each with no rest one after the other
for 3 rounds.
Record Breaker1. Push Ups
2. Stationary Sprints
3. Squats
Against All Odds1. Dive Bombers
2. Skater Hops
3. Lunges
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Proof is in the Puddle (of sweat)1. Spider Push Ups
2. Burpees
3. Reverse Lunges
Sabotage1. DB Bench Press
2. Tuck Jumps
3. DB Thrusters
Peak Performance1. Bench Press
2. Bench Hops
3. Side to Side Squats
EPIQ1. Swings
2. Push Ups
3. Lunges
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TABATA FINISHERS
I LOVE TABATA’s! Why?
Because it’s an amazing super high intensity anaerobic workout that take very little
time (4 minutes) and burn 9X more fat than regular slow boring cardio.
The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan and
there have been countless research studies that have been done to improve it’s
effectiveness.
The basic principle is this: A Tabata interval is 20 seconds of work followed by 10
seconds of rest. Eight intervals of one exercise must be completed before moving
on to the next.
Sound easy? Not! This is “High-intensity” and not for the weak at heart.
This cardio interval training method is an intense and quick workout routine but
very effective. The entire exercise lasts only about 4 minutes if you do it correctly.
The rest period can be complete rest or a less intense pace.
The key to getting the maximum benefit of these circuits is to perform as many
reps as possible at high intensity for the 20 seconds.
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Direction:
Complete each exercises for 8 rounds using 20 seconds of work followed by
10-second rest intervals. Once you have completed all 8 rounds (4 Total Minutes),
rest for one minute and perform the next exercise using the same tabata protocol
Counter Strike1. Stationary Runs
2. Mountain Climbers
Jack it UP1. Jumping Jacks
2. Push Up Jacks
Strike First1. Jumping Lunges
2. Plank to Push Up
Shadow of Death1. Shadow Box
2. Abs V-Ups
Pride in the Stride1. Skater Jumps
2. Push Ups
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BODYWEIGHT FINISHERS10-Minute Bodyweight Finisher
These finishers use your bodyweight only. No equipment needed finishers that you
can do anywhere, anytime. No excuses!
You can do these at home, on the road in your hotel room, in the park, at the beach
or wherever you need a quick finisher or workout
You will hit the entire body with these 10-minute finisher that you can use at the
end of your training session
Direction:
Perform each exercise for 45 seconds of work, followed by 15 seconds rest one
after the other for 2 rounds with no rest in between.
Iron Fist1. Push Ups
2. Jump Squats
3. Bodyweight Renegade Row
4. Abs Bicycles
5. Burpees
Mission to Submission1. Wide Grip Push Ups
2. Jumping lunges
3. Bent Over BW Rows
4. Abs In and Outs
5. Stationary Sprints
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Sprawl and Brawl1. Sprawls
2. Lateral Jumps
3. Close Grip Push Ups
4. Abs IN and Outs
5. Jumping Squats
Flying fists1. Chin Ups
2. Leg Raises
3. BW Squats
4. Plyo Push Ups
5. Run and Punch
Fist of Fury1. Jumping Side to Side Burpees
2. Staggered Push Ups
3. Alt Reverse Lunge to Knee Strike
4. Abs Spring Ups
5. Run and Punch
Redemption1. Burpee T-Raise
2. Full Spring Ups
3. Mountain Climbers
4. Prisoner Squats
5. Tuck Jumps
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Hit Em Low1. Jumping Squats
2. Reverse Lunges
3. Prisoner Squat
4. Meet The Queens (Drop Lunge)
5. Jumping Lunges
Combat Bodyweight FinisherPerform each exercise for 30 seconds one after the other with no rest in between
1. Burpees
2. Squat Thrusts
3. Push Ups
4. V-Ups
5. Shadow Box
6. Jump Squats
7. Jab – Cross Sprawls
8. Burpees
9. Jumping Lunges
10. Jab-Cross Sprawls
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BODY SCULPT FINISHERSThese are a collection of finishers that target a specific body part that may be
lagging or you want to enhance. It’s an awesome way to end off your workout
hitting a specific body part (Arms, back, shoulders, legs or chest)
Directions: please see the directions of each workout below.
Arm FinisherPerform each exercise for 60
seconds of work one after the
other with no rest in between.
1. Overhead Triceps Press
2. Kneeling Overhead Press
3. Kneeling Biceps Curl
Shoulder Finisher
Perform each exercise for 30 sec
of work one after the other for
2 rounds.
1. Side Lateral Raise
2. Front Raise
3. Bent Over Side Raise
4. High Pulls
Leg Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
1. Squats
2. Jump Squats
3. Sumo Squats
4. Stationary Split Squats
5. Stationary Split Squsts
6. Jumping Lunges
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Back Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
Chin Ups
1. Seated Rows
2. Bent Over Rows
Chest Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
1. Decline DB Press
2. Regular DB Press
3. Incline DB press
Butt Finisher
Perform each exercise for 60 seconds of work one after the other
with no rest in between.
1. Weighted Hip Extensions
2. Sumo Deadlifts
3. Rotational Deadlifts
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INTEGRATED FINISHERThese are a collection of finishers that involve using the same muscle or multiple
movement exercises in consecutive order.
I like using these at the end of my main training session to target lagging body
parts or movements you are trying to master.
Direction:
Perform each exercise for 60 seconds of work one after the other
with no rest in between.
Squat it Up1. Prayer Squat
2. Prisoner Squat
3. Overhead Squat
Push Ahead1. Low Push Ups
2. Full Push Ups
3. Upper Push Ups
Squat to the End1. DB Squat
2. Squat and Press
3. Curl and Squat
Row to Victory1. Renegade Row
2. Bent Over DB Row
3. High Pull
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Barbell Curl 21’s21’s – Perform 7 reps of each exercise one after the other
1. Barbell Lower Curl (Bottom to middle)
2. Barbell Upper Curl (Middle to Upper)
3. Barbell Full Curl
Shoulder 21’s21’s – Perform 7 reps of each exercise one after the other
1. Side Shoulder Raises
2. Front Shoulder Raise
3. Bent Over Side Raise
Lunge 21’s21’s – Perform 7 reps of each exercise one after the other
1. Lower Bulgarian Split Squats
2. Upper Bulgarian Split Squats
3. Full Bulgarian Split Squats
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BURPEE FINISHERSOrigins of BurpeeAccording to the Oxford English Dictionary the exercise was named in the 1930s
for American physiologist Royal H. Burpee, who developed the Burpee test. He
earned a PhD in Applied Physiology from Columbia University in 1940 and created
the “Burpee” exercise as part of his PhD thesis.
The burpee is the “Ultimate Metabolic Bodyweight Exercise”.
This compound exercise works
almost every muscle in your body in
one short sequence of movements.
The exercise simultaneously works
the upper body, lower body and core
at once.
Your heart and lungs are tested to the max as well.
A set of burpees will force your body to work far above your capacity to take in,
transport and utilize oxygen and, subsequently, your anaerobic conditioning will
improve.
A combination of Burpees and Finishers, the perfect union designed for you to
use immediately after your strength training, interval workout, run or as an extra
conditioning session throughout the week.
The different burpee variations make each finisher challenging, effective and fun.
Each Burpee Finisher will help you build killer cardio, increase your metabolism and
melt away stubborn body fat, faster than ever before.
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Burpee MMA Finishers 45-151. One Arm Burpees
2. Wide Leg Burpees
3. Side Burpees
4. Mountain Climber Burpees
5. Chest to Ground Burpee
MMA “Never Tap” Burpees - Intermediate - Advanced
1. Muay Thai Burpees - Med Ball Drop Split Push Up Burpees
2. Wrestler Lunge Burpees
3. Single Leg Step Over Speed Burpees
4. BJJ Terminator Burpees - Bjj Side Hop Burpees
5. Grapplers Roll Back Sprawls
Flying Elbows Burpee Finishers1. Knee to Chest Plank Burpees
2. Kick Out Burpees
3. BJJ Screw Up Burpees
4. Burpee Push Up Thrusters
5. Sprawls
Spread Em” 1. Leg Split Burpees
2. Superstar Burpees
3. Burpee Sprawls
4. Chest to Ground Burpees
5. Wide Push Up Burpees
Big Shot Burpees 1. Overhead Clap Burpees
2. One Leg Squat Burpees
3. Rotating Burpees
4. Grasshopper Burpees
5. Double Jump Squat Push Up
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KILLER KETTLEBELL FINISHERS These are a collection of awesome conditioning finishers using my favourite piece
of equipment the kettlebells.
Swing Baby SwingPerform each exercise for 30
seconds of work one after the
other with a one-minute break
in between sets. Repeat for 3-4
rounds total.
1. 2 Arm Swing
2. One arm Swing Left
3. One Arm Swing Right
4. Hand-to-Hand Swing
Snatch It Perform 7 reps of snatches each hand for As Many Sets As Possible in 5 or 10 mins.
1. One Arm Snatch Right
2. One Arm Snatch Left
Thrust into ActionPerform each exercise for 45 seconds of work followed by
15 second rest for 3 rounds (no rest in between)
1. Double KB Thrusters
2. Double Swings
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The Final Kettlebell In The CoffinPerform each exercise for 45 seconds followed by
15 seconds rest one after the other
1. KB Snatches (Alternating)
2. Burpees
3. KB Alternating Cleans
4. Burpees
5. KB Goblet Squat
6. Burpees
7. KB Seesaw Press
8. Burpees
9. KB Swings
10. Burpees
Won’t Stop…Can’t StopPerform each exercise for 60 seconds of work with no rest in-between
for 3 rounds = Total 9 minutes
1. KB Swings
2. KB Goblet Squats
3. KB Figure Eight and Clean
Jive TurkeyPerform each exercise for 60 seconds of work with 30 seconds break in between
for 3 rounds.
1. Turkish Get Up Right
2. Turkish Get Up Left
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ABS AND CORE FINISHERSSculpt your 6 pack and develop a Rock Solid Core with these finishers. Use these
at the end of your training session
Direction:
Perform each exercise for 45 sec followed by 15 sec rest
Abstract!1. Spring Ups
2. Russian Twists
3. V-Ups
4. Flutter Kicks
5. Abs In and Outs
Air Con One1. Abs Wheel Roll Outs
2. Core Buzzsaw
3. Knee Grabs Crunches
4. Rotational Side Planks
5. Hip Thrusts
Stable Shred1. Stability Ball Crunches
2. Stability Ball Roll Back to Jackknife
3. Stability Ball Stir the pot
4. Stability Ball Roll Ups
5. Stability Ball Russian Twists
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Direction: Perform each exercise for 50 seconds followed by 10 seconds rest
one after the other.
Abs of Steel1. Floor Windshield Wipers
2. Leg Scissors
3. Leg Flutters
4. Full Abs Springs Ups
5. Hollow Abs Rocks
6. Hip Thrusts
7. Abs In and Outs
8. Leg Raises
9. Ab Circles
10. Abs Half Spring Ups
Ripped Ending1. Hollow Abs Stars
2. Leg Raises
3. Thai V- Ups (Knees Strikes)
4. Abs In and Outs
5. Full Spring Ups
6. Lying Leg Raises
7. Scissor Kicks
8. Flutter Kicks
9. Hip Thrusts
10. Russian Twists
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Finish Solid1. Hip Raises
2. Abs Spring Ups
3. Left Side In and Outs
4. Right Side In and Outs
5. Abs Bicycles
6. Leg Raises
7. One Leg Alternating V-Ups
8. Oblique Crunch Right
9. Oblique Crunch Left
10. Abs Crunches
Core ConsciencePerform 4 sets of 30 seconds
1. Push Up Hold
2. Abs Wheel Roll Outs
3. Plank Builds
Core Con MadnessPerform each exercise for 60 seconds one after the other…
rest for 30 seconds and repeat for 3 rounds
1. Side Plank R
2. Side Plank L
Single Core CrusherPerform each exercise for 60 seconds one after the other…rest for 30 seconds and
repeat for 3 rounds
1. One Arm Dumbbell Bench Chest Press R
2. One Arm Dumbbell Bench Chest Press L
Hold On To Your Core1. Resistance Band Holds L
2. Resistance Band Holds R
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4 Point Core CrushersPerform 2 sets of each exercise for 30 seconds. Complete 2 rounds.
1. 4 Point Hold
2. 3 Point Hold
3. 2 Point Hold
BONUS FINISHERSEnjoy these BONUS finishers that will put an exclamation point to your workout
Battle Ropes Finisher Circuithttps://www.youtube.com/watch?v=dSBbn1c8txc
Perform each exercise for 30 seconds each
with no rest in between.
1. Battle Rope Alternating Lateral
Side Step Waves
2. Battle Rope Up -- Down Waves
3. Battle Rope Alternating Waves
4. Battle Rope Slither Waves
5. Battle Rope Jumping Jacks
6. Battle Rope Mini Waves
7. Battle Rope Grapplers Hip Toss
8. Battle Rope Alternating Lateral
Side Step Waves
Isometrics FinisherPerform each exercise for 60 seconds each. Complete 1 round
1. Wall Pushes
2. Chin Up Hold
3. Squat Hold at Bottom
4. Push Up Hold Halfway Down
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Sandbag FinishersPerform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Cleans
2. High Pulls
3. Shouldering
4. Rotational Lunges
5. Pull Thrus
Push Up Finisher Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Push Ups
2. Spiderman Push Ups
3. Knee to Chest Push Ups
4. t-Raise Push Ups
5. Close Grip Push Ups
Blow by BlowPerform each exercise for 60 seconds of work with no rest in between.
Complete 3 rounds.
1. DB High Pulls
2. Seated Rows
3. Bent Over Rows
Metabolic FinisherPerform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Swings
2. Push Ups
3. Lunges
4. Rows
5. Mountain Climbers
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TRX Finisher
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. TRX Suspended Row
2. TRX Atomic Push Ups
3. TRX Mountain Climbers
Complex FinishersPerform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. DB Burpee
2. Push Up Rows
3. Curl and Press
Carry Finisher
Perform each exercise for 30 seconds of work one after the other for 1 round
1. 1 Arm Overhead Carry
2. 1 Arm Racked Carry
3. 1 Arm Side Carry
4. 1 Arm Overhead Carry
5. 1 Arm Racked Carry
6. 1 Arm Side Carry
Animal FinisherPerform each exercise for 60 seconds of work with no rest in between.
Complete 1-2 rounds.
1. Bear Crawl
2. Crab Walk
3. Gorilla Hops
4. Bunny Hops
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Upper Body
Perform each exercise for 30 Seconds with no rest on between.
Complete 2 rounds.
1. Pike Push Ups
2. T-Raise Push Ups
3. Plank Builds
4. Side to Side Push Ups
5. Close Grip Push Ups
Legs Finisher
Perform each exercise for 60 seconds one after the other with no rest in between
1. Jump Squats
2. Reverse Lunges
3. Prisoner Squats
4. Jumping Lunges
5. Side Step Squats
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