tigers lair hard core work out finishers

7/28/2019 Tigers Lair Hard Core Work Out Finishers

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2013

Prof Martin RogersGosport Budokan Institute or Jiujitsu & Martial Arts

1/24/2013

Tigers Lair Hard Core

Work Out Finishers


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There are many tools out there in the strength training realm that are

super effective at getting YOU results. Forthe hardcore workout

finishers that weve designed for you below, there are only a select

few weapons of choice that you will need.

Below are the essentials:

SandbagsSandbags are one of the most POWERFUL methods of training

known!

Sandbag training helps increase total body strength and power while

also building up greater levels of mental toughness!

Here are just a few of the many benefits youll receive from

sandbag training: Build up levels of Brute Strength by digging into HEAVY

sandbags!

Construct hands of steel with a vice like grip by performingdifferent variations of sandbag movements!

Destroy common weakness through the functionality anduniqueness of general sandbag training!

Create a core of pure ripped muscle through the use of fullbody focused sandbag movements and variations!

If youre not taking advantage of how effective sandbag training is foryour ultimate results, you are missing the boat!

Sandbags have been strategically placed within the HardcoreWorkout Finishers below for maximum effectiveness.

You can either make your own sandbags or buy a professional madesandbag.

It would be wise to make a sandbag in such a way so you can easilyadd or take weight away if need be. This makes using your bag for

different things a whole lot easier


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KettlebellsHardcoreFinishers.com

One of the oldest and most effective forms of strength training that is

often overlooked and neglected is none of than Kettlebell Training.

The versatility alone of the many different ways you can use

Kettlebells within your training to reach different results and outcomesis what makes this form of training so lethal and mandatory to use!

Kettlebells will help build up an Iron Mind through their many uses!

Youll increase overall Strength and Power when training will

kettlebells.

For a good reference point on where to start when first beginning

kettlebell training, for males, a 44-53 lbs kettlebell would be ideal and

for women, a 35-44 lbs kettlebell would be more than sufficient.

Once you get better, obviously youll want to get a heavier kettlebell

to increase the intensity.


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Battling RopesWho would have thought that slamming a rope on the ground over

and over could be such an effective way to burn fat and increase your

overall power and conditioning?

Battle ropes are one of the most effective conditioning tools there is.

Youll build cardiovascular strength, endurance, and power.The best place to find a cheap set of battling ropes would be to start

at your local sling / crane supply shop. We have found these

suppliers to be the cheapest source for quality ropes.

You can also find professionally made battle ropes

As far as length, you want to have at least 40 feet to work with if not

50 feet. Ive worked with ropes as long as 70 feet and they are brutal!

For diameter, you cant go wrong with an inch and to start but if you

want to work grip even more, youll want to go with 2 inches.

Bottom line, if youre looking to increase your conditioning and take

your training results to the next level, youve got to be training with a

battling rope!


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Sleds and ProwlersDragging, pulling, and pushing sleds and prowlers around are by far

one of the best ways to increase conditioning.

Besides being one of the simplest movements to teach, pushing,

pulling, and dragging a sled or prowler around is also fun.

Pushing and dragging a sled or prowler around isnt always theeasiest thing to do, but doing so will jack up your stamina and overall

conditioning to a whole new level.

You can start with basic tire dragging and pulling if you dont have a

professional made sled or prowler.

110% SERIOUS

about your training, youve got to have a sled OR a prowler. If you

have both, even better!

Now Lets get out there and get it on!


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SledgehammersThe sledgehammer is another must have hardcore strength tool that

all serious lifters should posses.

You can find these at any local hardware store to supply you with a bigger challenge.

To do sledgehammer swings, just get an old truck / tractor tire or

sandbag to hit and you should be good to go!For the tires, make sure their a little bit bigger then a normal car tire

so it will be able to take a heavier beating.

The best way to use these finishers is to hit them up AFTER your

main workout. You can also choose to use these as standalone

training session as well if youre short on time and need a quick and

intense hitter.

Make sure you keep track of your workouts. It would be a good idea

to always write down and keep tabs on when you use these finishers.

Write down the weight you use for each movement, how long it took

you, and any other information that you can use down the road tohelp you track your overall progress.

There really are no other rules to the finisher game! The only thing

you need to really worry about it getting after it and having fun!


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THE ULTIMATE BURPPEE FINISHERS TO END YOUR TRAINING SESSIONS

If there is one workout protocol that all MMA coaches should add to their toolbox, its the Finisher. A Finisher is a short 3-10minute routine that you add to the end of a training session, You can use them after MMA, Muay Thai BJJ, Wrestling, CombatSport training and even a regular gym workout.

The goal of a finisher is to drain the tank of your fighters. To take the last bit of energy they have left and leave it in the gym, to

challenge them both physically and mentally.Finishers can be used with bodyweight exercises, Farmer walks, tabatas, density training with a piece of equipment and evenburnouts.

BEST TIMES TO USE FINISHER you can use Finishers after main training session, sparring session.Use Finishers no more than twice a week after training session to avoid overtraining.

A favourite finisher that I use with my fighters is the Burpee Finisher Circuit. The burpee is the Ultimate Metabolic BodyweightExercise. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heartand lungs are tested to the max as well.

A set of burpees will force the body to work far above your capacity to take in, transport and utilize oxygen and, subsequently,your anaerobic conditioning will improve.

I put this Burpee Variation circuit together in an effort to try and create a workout that can put the final blow to any MMA trainingsession, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make thisworkout challenging and effective.

4 Reasons You Need to Include The Burpee Finisher Circuit After Your Training Sessions

INCREASE CARDIO/CONDITIONING the burpee itself is very effective at raising your heart rate and in turn increasing youroverall cardio and conditioning.

MENTAL TOUGHNESS because you are performing this after your main training session, you must mentally be focused tofinish the circuit. For MMA and Combat Fighters, this challenge is key.

FUN & CHALLENGING you have to keep things interesting, fun and challenging when training or it gets boring, ineffectiveand you end up having whiny fighters. Add a challenge to your fighters by adding different finishers at the end of training

sessions. You can also use Finishers Challenge Races for reps or time

GET RESULTS FAST Fighters will ignite their metabolic rate to help burn fat. They also increase their HGH levels to buildlean muscle. Performing burpee variations due to the work capacity and power increases HGH levels.

Try these Burpee Finishers Circuits with your Fighters


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Finisher # 1 99 Problems but the Twitch Aint OneDo the following circuit once

1) Prisoner Squat Jumps (33), rest 10 secs

2) Decline Close-Grip Pushups (33)

3) KB Swings (33)

Finisher # 2 The Baggin and Crawlin Finisher

Do the following superset 4 times, resting for 30 seconds between

supersets

1A) Put a sandbag over the shoulder and carry it 20 yards, followed

by 20 sandbag squats (hugging a sandbag), return to the starting

point with the sandbag over the other shoulder

1B) KB/DB Renegade Crawl (10 step forward / 10 steps back)

Finisher #3 - The Battle of the Rope 20 secs Rest in between each x 1-2 Rounds (3 If Youre a BEAST)

1A) Double Whips x 501B) Alt Whips x 50

1C) Snakes x 50

1D) Side Shuffle w/ Alt Whips x 50

1E) Circles x 50

1F) Jacks x 50

Finisher # 4 - Rope It Up1) Jumping Jacks w/ Rope x 30

2) Plank w/ single arm whip x 15 / side

3) Power Rope Slams x 30

4) Side To Side Shuffle With Alt Whips x 10

Finisher # 5 Bodyweight Singles

Do the following circuit ONE time for each side of the body

1) Single Leg Burpees x 15

2) Single Arm Row x 15

3) Lunge Jumps x 15 / side

4) 1-Arm Push Ups x 15

5) Seal Jacks x 50

Finisher # 6 Burpee Pull Up MountainDo the following superset in an ascending ladder

1A) Burpee/Pullup Combo x 1 (every round)

1B) Mountain Climber x 1/ side, x 2, x 3, x 4, x 10


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Finisher # 7 Burpees and Squats and Ropes, Oh MyDo the following circuit 3 times, resting for 30-45 secs between

circuits

1) Burpees (20 secs)

2) Prisoner Squats (30 secs)3) Battling Ropes (40 secs)

Finisher # 8The Clean and Press Lullaby / 100 Rep Lullaby

1A) SB Clean and Press x 3-5 (depending on fitness level)

1B) Burpee x RAT

*get to 100 Burpees

Finisher # 9 Crawlin and Pushin

Do the following circuit twice, resting for 30 seconds between circuits

1) Explosive / Plyo Pushups (15 secs)

2) Crab Crawl (30 secs)3) Spiderman Pushups (15 secs)

4) Renegade Crawl (30 secs)

Finisher # 10 Crazy EightsDo the following circuit 4 times, resting for 20 seconds between

circuits

1) Box Jumps (8)

2) Renegade Row (8/side)

3) Bulgarian Squats (8/leg)

Finisher # 11 Give Me 5 for Every 10Do the following circuit three times, resting for 30 seconds between

circuits

1) Lunge Jumps (10/leg)

2) Walkover Push Ups (5/side)

3) KB/DB Swings (10)

4) Burpees (5)

5) Recline Row (10)

6) Squat Thrusts (5/side)

7) Suspended Arm Circles (Max Reps)

Finisher # 12 Hammer TimeDo the following circuit 6 times, resting for 20 secs between circuits

1) Sledge Hammer (AMAP in 15 secs)

2) Prisoner Jump Squats (AMAP in 15 secs)

3) Sledge Hammer (AMAP in 15 secs)


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Finisher # 12 The Hardcore 250Do the following circuit one time, resting only when needed. Time

yourself. The next time you perform this finisher, try to beat your

previous time.

1) Burpee/Pullup Combo (10)

2) Narrow Stance Goblet Squat (30)3) Renegade Pushups (30)

4) Burpee/Chinup Combo (10)

5) Goblet Walking Lunges (20/leg)

6) Mountain Climbers (15/side)

7) Jumping Jacks (100)

Finisher #14 - KB Buffee LadderStart at 10 reps for each movement, then do 8, 6, 4, 2

Take only about 45-60 sec rest between rounds.

Goal should be to hold onto the bells for the whole round. Only set

them down when you rest.1A) KB Swing

1B) KB Clean

1C) KB Press

1D) KB Squat

***Can be performed single armed as well

Finisher #15 - Keep Your Chin Up1 Round ALL OUT!

1A) Burpee Chin Up x 10

1B) Bulgarian Squats x 20 / leg

1C) Burpee Pull Ups x 10

1D) Pike Press x 20

1E) Burpee Chin Up x 10

Finisher #16 - The Ladder of Pain

1 Round ALL OUT!

1A) 5 x KB Thruster

1B) 10 x Burpee Box Jump

1C) 15 x Sit Outs / Side

1D) 20 x Kettlebell Swings

1E) 25 x Hanging Leg Raises1F) 30 x Hollow Rocks

Finisher #17 - Lateral SuicidePerform 1 Round ALL OUT.

You can add in rounds as you see fit but do at least 1 round ALL OUT

with everything you got.. Modify and adjust according to the video.

1A) Lateral Jumps (choice) x 10 / side

1B) Suicide Sprint x 1


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Finisher #18 - Loaded CarryDo 6 total Rounds w/ 30-45 secs rest after you complete your burpee

reps.

1A) DB / KB Farmer Walk / SB Shouldered Carry x 100 ft

1B) 15 Burpees

Finisher #19 - Metabolic Countdown

Perform a Descending Ladder with each movement starting at 8 reps,

then do 7, 6, 5 all the way down to 1

Rest only 30-45 secs between rounds

1A) Jumping Lunges

1B) Spiderman Push ups

1C) Sandbag Squats

Finisher #20 - Movin' Rollin' and Climbin'Do 2 Rounds of the following circuit w/ on 30 secs rest in between

rounds.1A) 1arm Bent DB Row x 20 / side

1B) BB Rollouts x 15

1C) Sandbag Squats x 20

1D) M. Climbers x AMRAP x 1 min

Finisher #21 - Playin' In The Sand

1 Round ALL OUT!

1A) Sandbag Clean and Throw / Toss x 1 min AMRAP

1B) Sandbag Squats x 1 min AMRAP

1C) Recline Rows x 1 min AMRAP

Finisher #22My Sandbag A MeDo 2 Rounds w/ only 45-60 sec rest in between rounds.

1A) Sandbag Power Clean x 20

1B) Sandbag Lateral Hops x 20 / side

1C) Hanging Leg Raises x 20

1D) Side To Side Push Ups x 20

1E) Ice Skater Jumps over Sandbag x 20

Finisher #23 - Slam and Carry

Do 3-5 Rounds Total.Rest only 30-45 secs between rounds.

1A) 30 Rope Power Slams

1B) 100 ft Odd object Carry (Sandbag, Kettlebells, Keg, Log, Partner)

Finisher #24 - Sledge and Jump It Out1 Round ALL OUT!

1A) 30 x Tire / Box Jumps

1B) 30 x Sledgehammer Swings

1C) 30 x Hollow Rocks

1D) 30 x Burpee Box / Tire Jump


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Finisher #25Suspended1 Round ALL Out (2 Rounds if you're a BEAST!)

1A) 15 / leg Lunge Jumps

1B) 15 x Y-Raise

1C) 30 / side x Runners

1D) 30 x Rollouts1E) 15 / leg x Single Leg Burpee

Finisher #26 - Swinging Worms

Perform a Descending Ladder with the following 2 movements until

you reach 1 rep starting with 10 reps.

Try not to rest at all in between sets.

1A) Inch Worm Push Ups x 10, 9, 8, 7...

1B) Kettlebell Swings x 10, 9, 8, 7...

Finisher #27 - The Kitchen Sink

1 Round ALL OUT!1A) Prowler / Sled Sprints x 50 yards down and back

1B) Kettlebell Swings x 10

1C) Overhead Sandbag Squats x 15

1D) Spider Climbs x 20 / leg

1E) Box Jumps x 25

1F) Push Ups x 30

1H) Battling Ropes x 1 MIn

Finisher #28 - This Will Make You A Man1A) AMRAP x 5 mins of Man Makers

Finisher #29 - The Triple ThreatDo 3 rounds w/ only 30 secs rest in between rounds

1A) Lateral Ice Skater Jumps over Box x 15 / side

1B) Walkover Push Ups x 10 / side

1C) Recline Rows x 20

Finisher #30 - Ups and Downs1 Round ALL OUT!

1A) 1A KB / DB Snatch x 5 / Arm

1B) Box Jumps x 101C) Spider Climb x 15 / side

1D) Prisoner Lunge x 20 / side

1E) Mountain Climbers x 20 / side

1F) Spiderman Push Ups x 15 / side

1G) Single Leg Burpees x 10 / side

Finisher #31 - The Sandbag-Jump Rope Lullaby1A) E.M.O.T.M. 3-5 Sandbag Squats (depending on fitness level)

1B) Double Jumps OR Single Jumps w/ Jump Rope x RAT until you

reach 300 total Double Jumps OR 600 total Single Jumps


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Anabolic Finishers

A message fr om Prof Marti n Rogers

The # 1 fear of those wishing to put on lean muscle is putting on the flab as well.

Thats the whole idea behind Anabolic Finishers. With these short, intense and effective

anabolic finishers, youll be able to pack on muscle, while keeping the fat at bay.

After all, whats the point of gaining 15 lbs of muscle if youre going to gain 10 lbs offat?

These unique anabolic finishers will leave you drained, but set your body up to hang onto

muscle while burning fat. Youll also skyrocket your conditioning, allowing you to pack

on muscle without struggling to get up the stairs.

Have fun, and train hard.

Train SAFE! Don't do any exercises that you aren't sure how to do. Always get

personal instruction from a certified trainer Coach or ask for a substitute exercise.

If it hurts, STOP! Dont be afraid to use alternative exercises. I dont

believe in the no pain, no gain mentality. If you need extra recovery within the workout or between workouts, don't

hesitate to take it. In other words, dont keep going if youre feeling dizzy!

Use a spotter if you are training with heavy weights.

Just because something looks easy on paper doesnt mean you dismiss it.

On the other endif something looks too difficult, then be safe and use an

easier exercise and adjust recovery and rest periods.

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.

If you decide to use running as your form of interval training (especially

sprints), make sure you have good running shoes and always do an extrathorough warm-up.

And for the timed sets, I strongly encourage you to buy a interval timer.

For one thing, they are awesome. Also, they are inexpensive for what you

get.


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Anabolic Finishers Use these finishers at the END of your main workout. These are designed to

compliment your main workout, not replace it.

Be conservative when you try a finisher for the first time. For example, if a

finisher calls for 3 rounds, complete only 1-2 rounds the first time you do that

finisher. Dont be afraid to substitute an easier exercise to fit your unique fitness level. Forexample, you can do regular pushups instead of Spiderman pushups.

Things to Remember

A superset is 2 exercises back-to-back with no rest, but resting after both exercises are

complete. For example, lets say you have a finisher that says:

1A) Body Squats (10)

1B) Push-ups (10)

Do the above superset 3 times with 30 secs of rest between supersets.

Here is what you do: one set of 10 reps of Body Squats, then immediately, with NO rest,

10 reps of push-ups, THEN rest 30 seconds. See? You would do this 2 more times for a

total of 3 supersets.

A circuit is a series of 3 exercises or more that are done back-to-back with no rest

between exercises. So, for example, lets say you have the following finisher:

1A) Body Squats (10)

1B) Push-ups (10)

1C) Inverted Row (8)

Do the above circuit 4 times, resting for 1 minute between circuits

You would then do this:

10 Body Squats, immediately 10 Push-ups, immediately 8 Inverted Rows, and then rest

for 1 minute. You would do this 4 times then youre done!


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Anabolic Finishers

Upper Body Finishers

Finisher # 1Pushin and PullinDo the following superset 3 times, resting for 20 seconds between supersets

1A) Triple Pushup (30) (10 Decline, 10 Close-Grip, 10 Normal)

1B) DB Piston Row (15/side)

Finisher # 2Anabolic TresDo the following circuit 6 times, resting for 20 seconds between circuits

1A) Burpee/Chinup Combo (3)

1B) Spiderman Climb (3/side)

1C) Close-Grip Pushups (3)

Finisher # 3Nifty 50

Do the following superset twice, resting for 30 seconds between supersets

1A) Inverted Rows w/1 second pause at the top (10)

1B) Alternating 1-Arm DB Chest Press (20/side)

Finisher # 4Upper ComplexicatedUse a barbell with no weight for this or choose a light weight

Do the following barbell complex one time, resting only when needed. Time yourself.

The next time you perform this finisher, try to beat your previous time

1A) BB Chest Press (50)

1B) BB Bent-Over Row (40)

1C) BB Military Press (30)

Anabolic Finishers

Lower Body Finishers

Finisher # 5Lunge, Breathe and SwingDo the following circuit twice, resting for 30 seconds between circuits

1A) Bodyweight Walking Lunge (15/side)

1B) Burpees (15)

1C) KB/DB Swings (15)

Finisher # 6Squattin SinglesDo the following exercise 4 times, resting for 20 seconds between sets

Choose a weight that you can lift for 20-25 reps

Single Arm DB Squat & Press (15/side)

Finisher # 7Climbing BulgariansDo the following superset 3 times, resting for 30 seconds between circuits

1A) Bodyweight Bulgarian Squats (15/side)

1B) Mountain Climbers (25/side)


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Finisher # 8Jumping and ChoppingDo the following superset as many times as possible in 5 minutes.

1A) Lunge Jumps (5/side)

1B) Chops (8/side)

Anabolic FinishersTotal Body Finishers

Finisher # 9Burpin, Extendin, and Elevatin

Do the following circuit twice, resting for 30 seconds between circuits

1A) Burpee Pull-up Combo (10)

1B) Total Body Extensions (20)

1C) Elevated Pushups (12/side)

Finisher # 10Spider SwingingDo the following superset as many times as possible in 5 minutes.

1A) Spiderman Pull-ups (3/side)1B) KB or DB Swings (15)

Finisher # 11The Anabolic RenegadeDo the following circuit one time

1A) Renegade Row (15/side)

1B) Jump Squats (15)

1C) Renegade Pushups (20)

1D) Bodyweight Walking Lunges (15/side)

1E) Renegade Crawl (10/side)

Finisher # 12Give Me a Swing and a PushDo the following circuit 4 times, resting for 20 seconds between circuits

1A) DB/KB Swings (20)

1B) Explosive Pushups (6)

1C) 1-Arm DB/KB Swings (10/side)

1D) Pushups (10)


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Anabolic Finishers

Exercise Library

(Exercises are in order of appearance)

Decline Pushup1. Keep the abs braced and body in a straight line from toes (knees) to shoulders.

2. Place the hands on the floor slightly wider than shoulder-width apart.3. Elevate your feet onto stairs or a bench.

4. Push through your chest, shoulders and triceps to return to the start position.

5. Keep your body in a straight line at all times.

Close-grip Pushup1. Keep the abs braced and body in a straight line from toes/knees to shoulders.

2. Place the hands on the floor shoulder-width apart.

3. Slowly lower yourself down until you are an inch off the ground.

4. Tuck your elbows into your sides as you lower your body.


6. Keep your body in a straight line at all times and elbows tucked in.


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Anabolic Finishers

Push-up1. Keep the abs braced and body in a straight line from toes/knees to shoulders.

2. Place the hands on the floor slightly wider than shoulder-width apart.


4. Push through your chest, shoulders and triceps to return to the start position.5. Keep your body in a straight line at all times.

Piston Row1. Stand with knees bent, back flat, chest up, and hold a dumbbell in each hand.

2. Brace your abs and maintain your torso position while rowing one dumbbell up to

your torso.

3. As you lower one dumbbell start rowing the other dumbbell up to your torso.

4. Repeat, being in constant motion, until youve done all reps.

5. Do not round your low back and keep your abs braced at all times.

6. Use light weights to maintain perfect form.


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Anabolic Finishers

Burpee/Chin-up Combo1. Stand with your feet shoulder-width apart.

2. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup

position. Do a push-up, then thrust your feet back in and then finish with a jump.

3. As you jump, grab the chin-up bar with an underhand grip.4. Pull your chest up to the bar, trying to keep the momentum of your legs under control

(your legs will go a little in front of you)

5. Slowly lower to the bottom position. That is one rep.

6. Move immediately back to the burpee exercise and continue.

Spiderman Climb1. Brace your abs. Start in the top of the pushup position.

2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

outside of your shoulder and touch your foot to the ground.

3. Keep your abs braced and slowly return your leg to the start position.

4. Alternate sides until you complete all of the required repetitions.

Anabolic Finishers

Close-Grip Pushups (see above)

Inverted Row1. Set a bar at hip height in the smith machine or squat rack.

2. Lie underneath the bar and grab it with an underhand grip an inch or two wider than

shoulder-width apart. Row yourself up the top position with your upper back and lats.

3. Keep the abs braced and body in a straight line from toes (knees) to shoulders.

4. Slowly return to the start position.


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Alternating DB Chest Press1. Hold both dumbbells above your chest with your palms turned toward your feet.

2. Lower one dumbbell to chest levelwhile keeping the other dumbbell pressed up.

3. Pause briefly and press the dumbbell straight up above the chest. Alternate sides.

Anabolic Finishers

BB Chest Press1. Keep your feet flat on the floor, legs bent, and upper back flat against the bench.

2. Grip the bar using a medium-width grip.

3. Have your spotter help you take the bar from the rack.

4. Keeping your elbows close to your sides, lower the bar straight down to the bottom of

your chest.

5. Pause briefly and then press the bar back up above the chest in a straight line.

BB Bent-Over Row1. Stand with your torso bent and parallel to the floor.

2. Contract your glutes, brace your abs and keep your spine in a neutral position.

3. Keep the lower back in a neutral position and your knees slightly bent.

4. Grasp the barbell with your hands 4-6 inches wider than shoulder-width apart.

5. Row the barbell to the abdomen and bring your shoulder blades together.

6. Slowly lower to the starting position and repeat.

7. Do NOT round your lower back.

Anabolic Finishers

BB Military Press

1. Hold a barbell at shoulder height with hands slight wider than shoulder-width apart.2. Bend your knees slightly and brace your abs.

3. Press the weight up to the top position without momentum.

4. Slowly lower and repeat.


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Walking Lunge1. Stand with your feet shoulder-width apart.

2. Step forward with your right leg, taking a slightly larger than normal step.

3. Keep your left toe on the ground and use it to help keep your balance. The left knee

should also be bent.

4. Lower your body until your right thigh is parallel to the ground.5. Keep your upper body upright and your lower back flat.

6. Drive through the lead leg to step forward to the standing position. Alternate sides.

Anabolic Finishers

Burpees1. Stand with your feet shoulder-width apart.

2. Drop down onto your hands and feet, then thrust your feet back so you are in a pushup

position. Thrust your feet back in and then stand up.

3. You can add a vertical jump at the end as well.

KB/DB Swings1. Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or

dumbbell in both hands in front of your body at arms length.

2. Push your hips back and swing the Kettlebell or dumbbell between your legs.

3. Drive back up to the start position and swing the Kettlebell or dumbbell up to chest

height. Move at a quick pace.

Anabolic Finishers

Single A rm DB Squat & Press

1. Hold a kettlebell or dumbbell at shoulder height with your palm facing away from

your body. Let the other arm hang free at your side.

2. Squat to at least parallel, maintaining an upright torso.

3. Return to the standing position while simultaneously pressing the weight overhead.

4. Do all reps on one side then switch.


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Bulgarian Split Squat1. Stand with your feet shoulder-width apart. Hold dumbells in each hand if needed.

2. Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step.

3. Contract your glutes, brace your abs and keep your spine in a neutral position.

4. Lower your body until your front thigh is parallel to the ground.5. Keep your upper body upright and your lower back flat.

6. Push up to the upright position. Stay in a split-squat stance.

7. Perform all reps for one leg and then switch.

Anabolic Finishers

Mountain Climbers1. Brace your abs. Start in the top of the push-up position.

2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up

to your chest. Do not let your hips sag or rotate.

3. Keep your abs braced and slowly return your leg to the start position.

4. Alternate sides until you complete all of the required repetitions.

Lunge Jump1. Start in the bottom of a split squat position. Your front thigh should be parallel to the

floor, your torso upright, and your abs braced.

2. 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. Keep your abs

braced and torso upright.

3. Alternate sides without resting between sides


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Anabolic Finishers

Chops1. Grab a dumbbell, medicine ball or a cable handle (you can do this with bodyweight,

too).

2. Start by holding the dumbbell above your head and to the left.

3. In a diagonal and chopping motion, bring the dumbbell to the opposite knee with aslight bend in both knees.

4. Return to the starting position

Anabolic Finishers

Burpee-Pullup Combo1. Stand with your feet shoulder-width apart.

2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up

position. Do a push-up, then thrust your feet back in and then finish with a jump.

3. Jump and grasp the bar with an overhand, wide grip and try to keep your legs from

swinging (they will swing a little from the momentum)

4. Pull your chest up to the bar.

5. Lower to the bottom position. That is one rep.

6. Move immediately back to the burpee exercise and continue.

Anabolic Finishers

Total Body Extension

1. Start in the standing position as if you were going to do a bodyweight squat.

2. Dip down quickly into a quarter squat and swing your arms behind you by your sides.

3. Explode up and extend your body onto your toes, raising your arms overhead.

4. Control the descent back and in one movement return to the dip before exploding

back up again.

5. This is a non-impact replacement for jumping.


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Elevated Pushups1. Keep the abs braced and body in a straight line from knees to shoulders.

2. Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic

step. Hands are slightly wider than shoulder width apart (normal pushup width).

3. Slowly lower yourself down until you are 2 inches off the ground.

4. Push through your chest, shoulders and triceps to return to the start position.5. Keep your body in a straight line at all times.

6. Perform all repetitions in this manner and then switch to do all repetitions with the

other arm elevated. Keep your abs braced.

Anabolic Finishers

Spiderman Pull-up1. Grasp the bar with an overhand, wide grip.

2. Pull yourself up until your chin is over the bar as you bend one leg

3. Return to the starting position and repeat with the other leg

KB or DB Swings (see above)

Renegade Row1. Assume the pushup position while keeping your hands on a pair of dumbbells and

your arms extended

2. Keep your abs braced

3. Complete a DB Row, maintaining a straight line with your body.

4. Alternate sides and repeat

Anabolic Finishers

Jump Squats

1. Squat down with your feet just outside shoulder width apart and bringing your glutes

and hips back2. Explode and jump up

3. Be sure to land in the squat position (to reduce impact) and repeat as necessary.

Renegade Pushups1. Start in a push-up position as you grip a pair of dumbbells.

2. Maintaining a straight line and your abs braced, perform a pushup by lowering your

body

3. Return to the starting position

Anabolic Finishers

Bodyweight Walking Lunges (see above)

Renegade Crawl

1. Start at the top of a pushup position gripping two dumbbells

2. Move forward by maintaining a straight line with your body and moving one

dumbbell slightly forward and on your toes

3. Repeat for the other side

4. Maintain a straight line the entire time, keeping your abs braced


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DB/KB Swings (see above)

Explosive Pushups1. Start in the top of a pushup position

2. Lower your body while maintaining a straight line and your abs braced

3. When you reach the bottom of the pushup, explode up pushing through the floor and

your hands leaving the ground4. Repeat as necessary

Anabolic Finishers

1-Arm KB or DB Swing1. Hold a kettlebell or dumbell in one hand with your feet shoulder width apart.

2. Squat and swing the weight between your legs. Keep your chest up and low back flat.

3. Explode up thrusting your hips forward, as though you were jumping.

4. Swing the dumbell to shoulder height. Brace your abs and control the descent.

Push-up

1. Keep the abs braced and body in a straight line from toes/knees to shoulders.2. Place the hands on the floor slightly wider than shoulder-width apart.



5. Keep your body in a straight line at all times.

Another good fit after a total body workout, especially if you are tight on time, is the

Burpee/Chin-up combo. This is how that works:

Do the following as shown:

Burpee/Chin-up Combo (8), rest 40 secs

Burpee/Chin-up Combo (7), rest 40 secsBurpee Chin-up Combo (6), rest 30 secs

Burpee Chin-up Combo (5), rest 30 secs




Burpee Chin-up Combo (1), smile and have a protein shake

This finisher takes just a few minutes, but youll see why it is so effective. Youll be

spent, and its a great metabolic finisher to choose when you dont have much time. It

also hits a lot of muscle. Boom goes the efficiency dynamite yet again.


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Do 1 Round ALL OUT!

Time yourself and beat you time when you attack this again!1. 1A) HSPU x 5

2. 1B) Strict Pull Ups x 10

3. 1C) Sit Outs x 15 / side

4. 1D) KB / DB Ground To OH x 205. 1E) Power Leg Raises x 25

6. 1F) Burpee Broad Jumps x 30 yards

7. 1G) OH Walking Lunge x 30 yards

8. 1H) Sprint x 30 yards and back

9. 1I) Hollow Rock x 100

BONUS FINISHERLoaded Carries w/ Burpee DessertDo 2 rounds with 1 min rest in between rounds.

1A) OH Carry x max Distance

1B) Zercher / Rack Carry for Distance

1C) Farmer Carry for max1D) 30 Burpees

***Different objects can be usedKettlebells, sandbag, dumbells

BONUS FINISHER - The Lactic Acid BombDo 10 sets of 10 yards down and back on either a prowler or a dragging

sled.

For the prowler, do forward sprints on the high bars down and the low

bars back.

For the dragging sled, drag the sled forward down and pull it backwards

back.

Rest ONLY about 15-30 sec between rounds.

Load your Prowler or dragging sled with a moderate to light load.

BONUS FINISHER - Burpee's at the top - Burpee's at the bottom

Find a hill or a set of TALL stairs that stretch at least 30-40 yards.

1A) Perform10 Burpees at the bottom of the hill or stairs

1B) Sprint Up!

1C) Perform10 Burpees at the top

1D) walk down BACKWARDS - this your REST period.

Repeat this for 8 burpees, 6, 4, then 2

If you are a complete BEAST, go back up the ladder2, 4, 6, 8, 10

BONUS FINISHER3 Mins Of HellPick one of the following movements and get as many reps as possible

in 3 mins. Only choose one movement and go ALL OUT for that one

movement.

A) Burpee

B) Burpee Box Jump

C) Sit Outs

D) Squats

E) Kettlebell Swings

F) Kettlebell / DB Ground To Overhead


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The LONG LOST Hardcore FinishersALL-TIME Client Favorites

Below you will find 7 Hardcore Workout Finishers that were once lost

but now found again!

These are some of the top finishers from the years past with many of my

clients and athletes which were also some of their favorites.As a special bonus to the 31 Hardcore Workout Finishers you should

have, add these additional LONG LOST Hardcore Finishers in with your

training routines as well. These will push you to the limit for sure!

As always, live with NO EXCUSES, train H.A.M. and get it done!

The LONG LOST Hardcore Finishers

BONUS Finisher Just Farmin Around

Do the following circuit 3 times, resting for 30 seconds between circuits

1) Farmers Walk x max distance 2) Med Ball Slams x 30 3) Farmers

Walk x max distance 4) Med Ball Slams x 3

BONUS FINSHERMy KB and Me

Do 2 Rounds with only 60 secs of rest in between rounds.1. 1) Kettlebell Swing x 20

2. 2) Burpee + KB High Pull x 20

3. 3) Kettlebell Mountain Climber x 20 / leg

4. 4) KB Sumo DL Jump x 20

BONUS FINISHERYOU Do ItYOU Name It

Do 1 Round ALL OUT!

Time yourself and beat you time when you attack this again!1. 1A) HSPU x 5

2. 1B) Strict Pull Ups x 10

3. 1C) Sit Outs x 15 / side

4. 1D) KB / DB Ground To OH x 20

5. 1E) Power Leg Raises x 25

6. 1F) Burpee Broad Jumps x 30 yards

7. 1G) OH Walking Lunge x 30 yards

8. 1H) Sprint x 30 yards and back

9. 1I) Hollow Rock x 100

BONUS FINISHERLoaded Carries w/ Burpee DessertDo 2 rounds with 1 min rest in between rounds.

1A) OH Carry x max Distance

1B) Zercher / Rack Carry for Distance

1C) Farmer Carry for max

1D) 30 Burpees

***Different objects can be usedKettlebells, sandbag, dumbells


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BONUS FINISHER - The Lactic Acid BombDo 10 sets of 10 yards down and back on either a prowler or a dragging

sled.For the prowler, do forward sprints on the high bars down and the low

bars back. For the dragging sled, drag the sled forward down and pull it backwards

back. Rest ONLY about 15-30 sec between rounds.

Load your Prowler or dragging sled with a moderate to light load.

BONUS FINISHER - Burpee's at the top - Burpee's at the bottomFind a hill or a set of TALL stairs that stretch at least 30-40 yards.

1A) Perform10 Burpees at the bottom of the hill or stairs

1B) Sprint Up!

1C) Perform10 Burpees at the top

1D) walk down BACKWARDS - this your REST period.

Repeat this for 8 burpees, 6, 4, then 2

If you are a complete BEAST, go back up the ladder2, 4, 6, 8, 10

BONUS FINISHER3 Mins Of HellPick one of the following movements and get as many reps as possible

in 3 mins. Only choose one movement and go ALL OUT for that one

movement.

A) Burpee

B) Burpee Box Jump

C) Sit Outs

D) Squats

E) Kettlebell Swings

F) Kettlebell / DB Ground To Overhead

tigers lair hard core work out finishers

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