M A NE S COMBAT CONDITIONING R S O F N R FITNESS U E T P ...funkmma.com › site › wp-content ›...

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FITNESSFITNESSUNIVERSITY

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

COMBAT CONDITIONING FINISHERS•

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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!

http://www.funkrobertsfitness.com


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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




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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!



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.



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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https://www.youtube.com/watch?v=g04Nz18FqkA

https://www.youtube.com/watch?v=xbOxmQRi7fM

https://www.youtube.com/watch?v=2wMSSupoCI8

https://www.youtube.com/watch?v=za2t238RtCY

http://www.funkmma.com/site/TravelRoller

http://www.funkmma.com/site/TravelRoller

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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http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810

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


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


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


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


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


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


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


Chin Ups

1. Seated Rows

2. Bent Over Rows

Chest Finisher


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


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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TRITION • MINDSET



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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TRITION • MINDSET



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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TRITION • MINDSET



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


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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TRITION • MINDSET



https://www.youtube.com/watch?v=dSBbn1c8txc

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


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



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FORM


TRITION • MINDSET



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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FORM


TRITION • MINDSET



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


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


PER

FORM


TRITION • MINDSET



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