Finisher Approach #3 – Ladders — The 3 Best “Twists” to Finish Your Workouts

5 Extra Minutes To Faster Fat Burning — The 3 Best “Twists” to Finish Your Workouts

Finisher Approach #3 – Ladders

What’s that? You still haven’t had enough? Then here’s one more…

Ladders can trick you because they look so easy on paper. This is when you do a certain number of reps of each exercise, then in the next round you do one less rep, etc. until you get to zero.

You can even combine the Density approach with a Ladder, too. But that’s a post for another day…

For now, try this rocking Ladder Finisher!

The “Simple Triple” Finisher

Do the following circuit, resting as little as possible.

In the first circuit you’ll complete 6 reps of each exercise. In the next circuit, you’ll complete 5 reps of each exercise. Continue in this fashion — subtracting one rep each round — until you’re down to 1 rep of each exercise. That’s your last round. You’re done!

• Lunge Jumps or Alternating Reverse Lunge (6/side => 1/side)
• Renegade Row (6/side => 1/side)
• Bench Vault (6/side => 1/side)

Here’s a quick primer on how to do the movements.

Lunge Jumps

• Start at the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright and your abs braced.
• Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg and vice versa. Absorb the landing with your muscles while keeping your abs braced and torso upright.
• Alternate sides without resting until you reach the desired number of reps.

Renegade Row

• Assume the pushup position while keeping your hands on a pair of dumbbells and your arms extended.
• Keep your abs braced.
• Complete a DB Row, maintaining a straight line with your body.
• Alternate sides and repeat.

Bench Vault

• Place both hands on the sides of a bench, and keep your abs braced.
• In one motion, vault over the bench, driving your arms down and pulling your legs, knees and butt toward the ceiling.
• Repeat in the opposite direction.

Whew! Now THAT’S how you finish ANY workout with a big bang!

Want to speed up your fat loss even more? Add these “workout finishers” to your routine:

Finisher Approach # 2 – Density — The 3 Best “Twists” to Finish Your Workouts

5 Extra Minutes To Faster Fat Burning — The 3 Best “Twists” to Finish Your Workouts

Finisher Approach # 2 – Density

Let’s take a look at another type of finisher that you can add to your routine. This one’s called Density.
There are actually a variety of approaches within this category. First, there’s timed sets. That’s when you do an exercise for a certain amount of time while completing as many reps as possible.

Another approach that uses Density is when you do a certain number of rounds (supersets or circuits) in a given time frame. The set and rep schemes can be really crazy. So crazy, in fact, that they’re called crazy names… like the Metabolic Deuces…

“Metabolic Deuces” Finisher





Do the following circuit as many times as possible in 4 minutes, resting only when needed.

If your form gets sloppy, you MUST stop and rest. Once the 4 minutes are up, you’re done.

• Vertical Jump and Stick (2 reps)
• Explosive Pushup or Normal Pushup (2 reps)
• Skater Hops (2 reps per side)
• Burpee/X-Body Mountain Climber Combo (2 reps)

Here’s a quick video to walk you through it:

Finisher Approach # 1 – Gauntlets — The 3 Best “Twists” to Finish Your Workouts

5 Extra Minutes To Faster Fat Burning — The 3 Best “Twists” to Finish Your Workouts

Finisher Approach # 1 – Gauntlets

A gauntlet is just my fancy name for when you assign a certain exercise as the “gauntlet” within a circuit.

So you’ll perform the gauntlet exercise followed by a new exercise, then back to the gauntlet exercise, etc.

You’re craving to try one now, aren’t you? I got you covered. Let’s hit the “Swingin’ the Abs” finishers…

“Swingin’ the Abs” Finisher

Do the following circuit ONE time, resting only when needed.

• KB or DB Swings (20 reps)
• Pushup/X-Body Mountain Climber Combo (12 reps)
• KB or DB Swings (20 reps)
• Plank to Tricep Extensions (12 reps)
• KB or DB Swings (20 reps)
• Hand Step-ups (12 reps)
• KB or DB Swings (20 reps)

See how the KB/DB Swings act as the “gauntlet” exercise?

Here are some coaching cues for each of the exercises in this routine.

Pushup/X-Body Mountain Climber Combo

• Start in the pushup position with your abs braced.
• Perform a pushup by lowering yourself to the ground, keeping a straight line from the crown of your head to your heels.
• Push through your hands to return to the starting position.
• Perform an X-Body Mountain Climber by bringing one knee towards the opposite elbow while keeping your body in a straight line. Repeat on the other side.
• That’s one rep – repeat as necessary.

Plank to Tricep Extension

• Raise your body in a straight line and rest your weight on your elbows and toes, so your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone were about to punch you in the stomach, but remember to breathe normally.
• Now contract your triceps and press your palms into the ground to push your body up to the push-up position. Take 2 seconds to do it. It should be slow and deliberate.
• Slowly return to the start position.

Hand Step-ups

• In the pushup position, place your hands on a small step.
• Bring your right hand down to the ground while maintaining a straight line with your body. Don’t let your hips sag.
• Bring the left hand down.
• Then bring the right hand back up to the step followed by the left hand.

Those hand step-ups are NO joke! They look easy on paper, but they’ll challenge your abs in a whole new way.