How to Deliver Better and Faster Results with Metabolic Workout ...
How to Deliver Better and Faster Results with Metabolic Workout Finishers
Influences
Jason Ferruggia
Alwyn Cosgrove
Yes, This Guy, Craig Ballantyne
Mike Whitfield
Before
6 minutes & 1 finisher later!
What is a Metabolic Workout Finisher you ask?
Metabolic Workout Finishers
Designed to be used at the end of a workout Uses most major muscle groups (although some can be upper or lower body focused) Uses incomplete recovery periods (typically no more than 1 minute of rest - and that's when I'm in a good mood)
Last a very short amount of time
Very metabolically demanding
(What a cool word - “metabolically”)
Can be a variety of bodyweight exercises, dumbbells, kettlebells, barbells, and stability balls
Benefits of Finishers
Faster fat loss Can break a weight loss plateau Take a fraction of the time compared to cardio or even interval training Improved conditioning
Why Did I Started to using Finishers? A) Tired of waiting for the cardio equipment
B) Getting burned out on interval training
What's the Best Part? They can be used with any workout program
The Evolution of Workout Finishers
Bodyweight Squats
Inverted Rows
Pushups (Eh, not bad)
The Evolution of Workout Finishers “The Decline of the Bulgarians” Finisher Do the following superset, resting as little as possible. In the first superset, you will perform 8 reps of each exercise. In the next superset you will perform 7 reps. Continue in this fashion until you complete 1 rep of each exercise. 1A) Bulgarian Squat Jumps (8 ea leg, 7 ea leg, etc., down to 1 ea) 1B) Decline Pushups (8, 7, etc., down to 1)
That Finisher is Basically...
Results from Cool People Who Used Finishers in their Programs
Nancy – Lost 32 lbs and is now a certified trainer
Results from Cool People Who Used Finishers in their Programs
Philip – Winner of the TT Contest (34 lbs in 12 weeks)
Results from Cool People Who Used Finishers in their Programs
Robin – lost 50 lbs and 15% body fat
Results from Cool People Who Used Finishers in their Programs
Amber – winner of the the TT Contest
Finishers vs. Cardio Cardio
Finishers Uses major muscle groups, therefore “spreads” the energy used over the entire body Exercise variety, sets, reps can be manipulated, adding a new dynamic Studies prove EPOC is higher after this type of training Uses many muscle groups, burning more calories
Repetition over and over can lead to overuse injuries It's really freakin' boring
Little EPOC (aka “afterburn”) Uses one muscle group
A Surprising Study Showing the Effects of Too Much Cardio According to the International Journal of Obesity (32: 177-184, 2008), you can actually gain weight by performing too much cardiovascular exercise. In this study, some people in the group ate an average of an additional 268 calories per day
One of the Best Benefits of Using Finishers vs. Steady-State Cardio Cardio – 45 minutes to an hour (some people do more)
Finishers – 1 to 10 minutes on average
Insert a Cool Graphic Here So You Look Really Smart
Finishers elevate the “afterburn” in a very short amount of time
Finishers vs. Interval Training Finishers Again, using more muscle groups
Can use a variety of bodyweight moves, dumbbells, kettlebells, etc. Typically – 10 minutes or less
Intervals
Much better than traditional cardio, however it is still repetition on the same muscles (usually the legs) Typically requires cardio equipment
Including warm-up, you're still looking at 18-25 minutes
Finishers with 1-on-1 Clients Do the following circuit 3 times, resting for 20 seconds between circuits
Burpees (10)
Spiderman Pushups (8 per side)
Lateral Hops (8 per side)
Mountain Climbers (20 per side)
How to Tailor a Finisher with Your 1-on1 Clients
Add or reduce number of rounds (supersets or circuits)
Increase/Decrease rest periods
Exercise substitutions
How to Use Finishers with Small Groups and Bootcamps The #1 thing – Use Timed Sets Rather than Specific Reps Offer exercise substitutions
A Finisher with Small Group/Bootcamps Do the following circuit 3 times, resting for 30 seconds between circuits. Have your clients take more rest if needed and offer exercise substitutions
Burpees OR Squats (30 secs) Spiderman Pushups OR Normal/Kneeling Pushups (30 secs)
Lateral Jumps OR Lateral Lunges (30 secs)
Mountain Climbers (30 secs)
In Case People Get Bored, Stick a Weird Picture Here
Ab Finishers (dramatic pause)...
Baby
Why Ab Finishers?
These are Finishers with a strong focus on the core Using the latest effective ab exercises including the Stability Ball Stir-the-Pot I even made up exercises for K and G (kicks and giggles) – including Climbing Burpees and the Spiderman Pushup Plank
Ab Finishers
I wanted to combine the afterburn found in finishers and the most effective ab exercises found on Earth (and other planets, too … trust me, I've googled it) Plus I'm in the info mastermind – and Bedros and Craig told me to
Questions??
Influences
Jason Ferruggia
Alwyn Cosgrove
Yes, This Guy, Craig Ballantyne
Mike Whitfield
Before
6 minutes & 1 finisher later!
What is a Metabolic Workout Finisher you ask?
Metabolic Workout Finishers
Designed to be used at the end of a workout Uses most major muscle groups (although some can be upper or lower body focused) Uses incomplete recovery periods (typically no more than 1 minute of rest - and that's when I'm in a good mood)
Last a very short amount of time
Very metabolically demanding
(What a cool word - “metabolically”)
Can be a variety of bodyweight exercises, dumbbells, kettlebells, barbells, and stability balls
Benefits of Finishers
Faster fat loss Can break a weight loss plateau Take a fraction of the time compared to cardio or even interval training Improved conditioning
Why Did I Started to using Finishers? A) Tired of waiting for the cardio equipment
B) Getting burned out on interval training
What's the Best Part? They can be used with any workout program
The Evolution of Workout Finishers
Bodyweight Squats
Inverted Rows
Pushups (Eh, not bad)
The Evolution of Workout Finishers “The Decline of the Bulgarians” Finisher Do the following superset, resting as little as possible. In the first superset, you will perform 8 reps of each exercise. In the next superset you will perform 7 reps. Continue in this fashion until you complete 1 rep of each exercise. 1A) Bulgarian Squat Jumps (8 ea leg, 7 ea leg, etc., down to 1 ea) 1B) Decline Pushups (8, 7, etc., down to 1)
That Finisher is Basically...
Results from Cool People Who Used Finishers in their Programs
Nancy – Lost 32 lbs and is now a certified trainer
Results from Cool People Who Used Finishers in their Programs
Philip – Winner of the TT Contest (34 lbs in 12 weeks)
Results from Cool People Who Used Finishers in their Programs
Robin – lost 50 lbs and 15% body fat
Results from Cool People Who Used Finishers in their Programs
Amber – winner of the the TT Contest
Finishers vs. Cardio Cardio
Finishers Uses major muscle groups, therefore “spreads” the energy used over the entire body Exercise variety, sets, reps can be manipulated, adding a new dynamic Studies prove EPOC is higher after this type of training Uses many muscle groups, burning more calories
Repetition over and over can lead to overuse injuries It's really freakin' boring
Little EPOC (aka “afterburn”) Uses one muscle group
A Surprising Study Showing the Effects of Too Much Cardio According to the International Journal of Obesity (32: 177-184, 2008), you can actually gain weight by performing too much cardiovascular exercise. In this study, some people in the group ate an average of an additional 268 calories per day
One of the Best Benefits of Using Finishers vs. Steady-State Cardio Cardio – 45 minutes to an hour (some people do more)
Finishers – 1 to 10 minutes on average
Insert a Cool Graphic Here So You Look Really Smart
Finishers elevate the “afterburn” in a very short amount of time
Finishers vs. Interval Training Finishers Again, using more muscle groups
Can use a variety of bodyweight moves, dumbbells, kettlebells, etc. Typically – 10 minutes or less
Intervals
Much better than traditional cardio, however it is still repetition on the same muscles (usually the legs) Typically requires cardio equipment
Including warm-up, you're still looking at 18-25 minutes
Finishers with 1-on-1 Clients Do the following circuit 3 times, resting for 20 seconds between circuits
Burpees (10)
Spiderman Pushups (8 per side)
Lateral Hops (8 per side)
Mountain Climbers (20 per side)
How to Tailor a Finisher with Your 1-on1 Clients
Add or reduce number of rounds (supersets or circuits)
Increase/Decrease rest periods
Exercise substitutions
How to Use Finishers with Small Groups and Bootcamps The #1 thing – Use Timed Sets Rather than Specific Reps Offer exercise substitutions
A Finisher with Small Group/Bootcamps Do the following circuit 3 times, resting for 30 seconds between circuits. Have your clients take more rest if needed and offer exercise substitutions
Burpees OR Squats (30 secs) Spiderman Pushups OR Normal/Kneeling Pushups (30 secs)
Lateral Jumps OR Lateral Lunges (30 secs)
Mountain Climbers (30 secs)
In Case People Get Bored, Stick a Weird Picture Here
Ab Finishers (dramatic pause)...
Baby
Why Ab Finishers?
These are Finishers with a strong focus on the core Using the latest effective ab exercises including the Stability Ball Stir-the-Pot I even made up exercises for K and G (kicks and giggles) – including Climbing Burpees and the Spiderman Pushup Plank
Ab Finishers
I wanted to combine the afterburn found in finishers and the most effective ab exercises found on Earth (and other planets, too … trust me, I've googled it) Plus I'm in the info mastermind – and Bedros and Craig told me to
Questions??
