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What are Workout Finishers?
Workout finishers are short, intense bursts of exercise performed at the very end of your training session. They’re designed to completely exhaust the targeted muscles, ramp up your heart rate, and leave you with that satisfying “I gave it my all” feeling. Think of them as the exclamation point at the end of a powerful workout sentence. Unlike the main part of your workout, which focuses on progressive overload and structured sets and reps, finishers are all about intensity and pushing your limits. They typically involve high reps, minimal rest, and often, bodyweight exercises. They are a great tool to build strength endurance and burn more calories.Why Use Workout Finishers?
Adding finishers to your routine might seem like overkill, but there are several compelling reasons to consider it:- Increased Calorie Burn: Finishers elevate your heart rate and keep it elevated even after your workout, leading to a greater overall calorie expenditure.
- Improved Muscle Endurance: By pushing your muscles to failure at the end of your workout, you’re challenging their endurance and helping them adapt to higher levels of fatigue.
- Enhanced Mental Toughness: Finishers require you to dig deep and push through discomfort. This builds mental resilience that can translate to other areas of your life.
- Greater Muscle Activation: If your muscles aren’t completely fatigued at the end of your main workout, a finisher can help activate those remaining fibers and stimulate further growth.
- Boosted Growth Hormone Release: High-intensity exercise, like that performed in finishers, can trigger a surge in growth hormone, which plays a crucial role in muscle growth and recovery.
Types of Workout Finishers
The beauty of workout finishers is their versatility. You can tailor them to your specific goals and the muscles you’ve worked during your main session. Here are a few popular types:Bodyweight Circuits
These involve performing a series of bodyweight exercises back-to-back with minimal rest. This is a great way to tax the entire body or isolate specific muscle groups. Here’s an example of a bodyweight finisher for legs:- Squats: 20 reps
- Lunges (each leg): 15 reps
- Glute Bridges: 25 reps
- Calf Raises: 30 reps
- Repeat the circuit 2-3 times with minimal rest between rounds.
AMRAP (As Many Reps As Possible)
Choose a single exercise, like push-ups, burpees, or kettlebell swings, and perform as many repetitions as possible within a set timeframe. This is a fantastic way to test your limits and build muscular endurance. For example:- AMRAP Push-ups for 3 minutes.
Tabata
This high-intensity interval training method involves performing an exercise for 20 seconds, followed by 10 seconds of rest, repeated for 8 rounds. Tabata is excellent for increasing cardiovascular fitness and burning calories. You can use Tabata for almost any exercise, such as:- Tabata Burpees
- Tabata Mountain Climbers
- Tabata Kettlebell Swings
Isometric Holds
Holding a static position for an extended period can be incredibly challenging and effective for building strength endurance. Examples include:- Plank Hold: Hold for 60 seconds, repeat 2-3 times.
- Wall Sit: Hold for 60 seconds, repeat 2-3 times.
- Glute Bridge Hold: Hold for 60 seconds, repeat 2-3 times.
Drop Sets
Drop sets involve performing an exercise to failure, then immediately reducing the weight and continuing to perform reps until failure again. This is a great way to exhaust the muscles and stimulate hypertrophy (muscle growth). A drop set can be performed on any exercise, for example:- Bicep Curls: Perform to failure with a weight you can do for 8-12 reps. Immediately reduce the weight by 20-30% and continue to failure. Repeat one more time.
Timed Intervals
These are similar to Tabata, but you have greater flexibility in the work/rest ratio. You can do 30 seconds on and 30 seconds off, 45 seconds on 15 seconds off, or any ratio that works for you. Timed intervals can be applied to a wide range of exercises, such as:- Sprints: 30 seconds sprint, 30 seconds rest. Repeat 6-8 times.
- Kettlebell Swings: 45 seconds on, 15 seconds off. Repeat 6-8 times.
Example Workout Finishers
Here are a few specific examples of workout finishers you can incorporate into your routine, broken down by muscle group:Leg Finisher:
- Walking Lunges: 20 reps per leg
- Jump Squats: 15 reps
- Glute Bridges: 25 reps
- Calf Raises: 30 reps
- Repeat 2-3 times with minimal rest.
Chest Finisher:
- Push-ups: AMRAP for 2 minutes.
- Incline Push-ups: AMRAP for 1 minute.
- Decline Push-ups: AMRAP for 1 minute.
Back Finisher:
- Pull-ups (or Lat Pulldowns): As many as possible in 3 sets, resting only as needed.
- Bodyweight Rows: AMRAP for 2 minutes.
Shoulder Finisher:
- Lateral Raises: 15 reps
- Front Raises: 15 reps
- Reverse Flyes: 15 reps
- Repeat the circuit 3 times with minimal rest.
Abs Finisher:
- Plank: Hold for 60 seconds
- Crunches: 25 reps
- Leg Raises: 20 reps
- Russian Twists: 20 reps per side
- Repeat 2-3 times with minimal rest.
Tips for Implementing Workout Finishers
Ready to give workout finishers a try? Here are a few tips to keep in mind:- Start Slowly: Don’t jump into the most intense finisher right away. Begin with shorter durations and lower reps, gradually increasing the intensity as you get more comfortable.
- Focus on Proper Form: Even when fatigued, prioritize good form to prevent injuries. If you can’t maintain proper form, stop the exercise.
- Listen to Your Body: If you experience any pain, stop the finisher immediately.
- Vary Your Finishers: Don’t do the same finisher every workout. Switch things up to keep your muscles challenged and prevent plateaus.
- Don’t Overdo It: Workout finishers are meant to be challenging, but they shouldn’t leave you completely depleted. If you’re feeling overly sore or fatigued, reduce the intensity or frequency of your finishers.
- Consider Your Main Workout: The type of finisher you choose should complement the exercises you performed during your main workout. For example, if you did a heavy squat session, a bodyweight leg finisher might be more appropriate than another set of weighted squats.
Workout finishers are high intensity and are not for everyone. If you have any underlying health conditions, consult with your doctor before adding them to your routine. Always prioritize proper form to avoid injury.
Sample Weekly Workout Plan with Finishers
Here’s a sample weekly workout plan incorporating finishers: Monday: Upper Body (Strength Focus)- Bench Press: 3 sets of 8-12 reps
- Rows: 3 sets of 8-12 reps
- Overhead Press: 3 sets of 8-12 reps
- Pull-ups (assisted if needed): 3 sets of as many reps as possible
- Finisher: Shoulder Circuit (Lateral Raises, Front Raises, Reverse Flyes – 15 reps each, 3 rounds)
- Squats: 3 sets of 8-12 reps
- Deadlifts: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep
- Lunges: 3 sets of 10-12 reps per leg
- Calf Raises: 3 sets of 15-20 reps
- Finisher: Bodyweight Leg Circuit (Squats, Lunges, Glute Bridges, Calf Raises – 20 reps each, 2 rounds)
- Incline Dumbbell Press: 3 sets of 10-15 reps
- Dumbbell Rows: 3 sets of 10-15 reps
- Lateral Raises: 3 sets of 12-15 reps
- Bicep Curls: 3 sets of 12-15 reps
- Triceps Extensions: 3 sets of 12-15 reps
- Finisher: AMRAP Push-ups (2 minutes)
- Leg Press: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps
- Glute Bridges: 3 sets of 15-20 reps
- Finisher: Timed Interval Sprints (30 seconds sprint, 30 seconds rest, 6 rounds)
Remember to adjust this plan based on your individual fitness level and goals. Proper nutrition and adequate rest are crucial for muscle recovery and growth. Staying hydrated is also important.
