If you’re bored of the bike, can’t stand the stairs and detest the dreadmill, perhaps it’s time to mix up your cardio with another method. We suggest giving a FAT-BURNING FINISHER a try!
As the name implies, a finisher is a set tagged onto the end of your weight-training session. The goal of the finisher is to maximally challenge your total body, deplete your energy stores and increase the afterburn. A finisher can be just one exercise or a combination of exercises that induce a high metabolic cost.
There are endless options for finishing circuits. You can get creative by stringing together a few compound, plyometric and/or bodyweight moves for a seriously intense circuit. Below is a DUMBBELL COMPLEX for you to try demonstrated by 2015 Arnold Australia IFBB Bikini Champion Janet Layug!
KNOW YOUR LIMITS
Should you really push it? Yes. Should you test your limits? Yep. Should you take into account your current fitness level? ABSOLUTELY.
No matter your fitness level, you are striving for YOUR personal eight to nine out of 10 in terms of effort. For each person, that looks a little different, which is OK. You will adapt, get in better shape and improve with each session. The key is to keep pushing.
Fat-Burning Finisher: DUMBBELL COMPLEX
A “complex” is a series of movements, one done right after the other without putting down the chosen equipment: barbell, dumbbells or kettlebells. For this finisher, you will use one set of dumbbells for the entire set— you will not switch them out (unless you absolutely have to). The key is continuous movement and effort.
• Complete 10 reps of each move back to back, no rest.
• For single-leg moves, complete 10 reps on each leg.
• After completing one rotation, rest for one to two minutes.
• Complete four to five rounds, depending on your fitness level.
• Choose a weight that will challenge you, but allow you to keep form.
• Move quickly throughout the exercises.
1. Walking Lunge
Focus on full range of motion— your back knee should almost touch the ground.
2. Deep Squat
Holding the dumbbells in a neutral grip at your shoulders, lower into a squat a little below parallel. Explode up and repeat.
3. Squat Press
With dumbbells at shoulders in a neutral grip, lower into a deep squat and then forcefully explode up out of the squat while pressing the dumbbells up overhead.
4. Bench Step-up To Biceps Curl
Step up onto the bench while simultaneously curling the dumbbells up into a biceps curl. Lift knee at top to engage abdominals.
WANT MORE FINISHERS?
See more Fat-Burning Finishing Circuits HERE.
JANET LAYUG PROFILE
2015 Arnold Australia IFBB Bikini Champion
2015 Miss Hooters International
Registered Nurse
Gifted Nutrition Athlete
Team BodyTech
KEEP UP WITH JANET
For more tips and motivation from Janet, follow her on Twitter (@janetlayug), Facebook (JanetLayug) and Instagram (janetlayug). Janet can be contacted for appearances through www.fmg-fitnessmanagementgroup.com.