Are you the type who wants to take your physique to the next level? Do you want to drain every last drop left in your tank to see what you’re really made of? Do you need something to help you strip off that last bit of fat so all of your hard work and ultimately your ideal body can finally be revealed?
These fat blasting finishers that can be added to the end of your workouts are brutal but effective. Try one or a few for a while and watch your body fat melt away and finally getting you one step closer to your best physique.
- All sets labeled A1, A2, A3 and so on should be performed back-to-back without rest. After all sets in that series are complete a short rest can be taken. Afterward, move on to sets B1, B2, B3 in the same fashion.
- Perform each movement with textbook form. Your goal is to push that last ounce of energy out of your system, not to be a hero.
- Adjust each workout according to your ability. If you need to drop the rep ranges for any reason, go ahead.
- These circuits were meant to be fat-blasting finishers, but you will get some muscle stimulation as well. Just be aware of crossover work. For example, if you trained your chest the day before you may not want a push-up-heavy finisher.
| Full Bodyweight Blast | Sets | Reps |
|---|---|---|
| A1: Push-Up | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. | |
| A2: Inverted Row | ||
| A3: Bodyweight Squat | ||
| A4: Burpee | ||
| A5: Leg Raise | ||
| The Upper-Body Bake | Sets | Reps |
|---|---|---|
| A1: Feet-Elevated Push-Up | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. | |
| A2: Floor Push-Up | ||
| A3: Hands On Bench Push-Up | ||
| A4: Neutral-Grip Pull-Up | ||
| A5: Inverted Row | ||
| A6: Plank (hold for 20 seconds) | ||
| The Lower-Body Scorcher | Sets | Reps |
|---|---|---|
| A1: Jump Squat | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. | |
| A2: One-Leg Step-Up On Bench | ||
| A3: Reverse Static Lunge | ||
| A4: Walking Lunge | ||
| A5: Bodyweight Squat | ||
| A6: Floor Crunch | ||
| One Plate And Done | Sets | Reps |
|---|---|---|
| A1: Front Plate Swing | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. Choose a weight plate that has you completing your target number of reps. | |
| A2: Plate Squat | ||
| A3: Bent-Over Plate Row | ||
| A4: Plate Stationary Lunge | ||
| A5: Plate Clean And Press | ||
| A6: Overhead Plate Sit-Up | ||
| Kettlebell Killer | Sets | Reps |
|---|---|---|
| A1: Two-Arm Kettlebell Front Swing | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. Choose a kettlebell that has you completing your target number of reps. | |
| A2: Kettlebell Goblet Squat | ||
| B1: Single-Arm Kettlebell Clean And Press | ||
| B2: Kettlebell Bench Step-Up | ||
| C1: Kettlebell Upright Row | ||
| C2: Kettlebell Reverse Lunge | ||
| Dumbbell Dominator | Sets | Reps |
|---|---|---|
| A1: Dumbbell Squat And Press | Perform 3 to 5 rounds of 10 to 20 reps each depending on experience level. Choose a pair of dumbbells that has you completing your target number of reps. | |
| A2: Dumbbell Lunge And Curl | ||
| B1: Renegade Row | ||
| B2: Dumbbell Jump Squat | ||
| C1: Dumbbell Step-Up | ||
| C2: Weighted Leg-Lift | ||
| The Ab Combiner | Sets | Reps |
|---|---|---|
| A1: Twisted Leg Raise | Perform 3 to 5 rounds of 5 to 10 reps each depending on experience level. | |
| A2: Floor Crunch | ||
| A3: Bent-Knee Lying Leg-Lift | ||
| A4: Bicycle Crunch | ||
| A5: Side-Reach Crunch | ||
| A6: Plank (hold for 20 seconds) | ||
| Plyo Pusher | Sets | Reps |
|---|---|---|
| A1: Box Jumps | Perform 3 to 5 rounds of 5 to 10 reps each depending on experience level. | |
| A2: Single-Leg Plyo Step-Up | ||
| A3: Lateral Hop Over Bench | ||
| A4: Squat Jump | ||
| The Sprint Shootout | Sets | Reps |
|---|---|---|
| 30 Second Sprint | For the sprint circuit go all out for the time allotted and then rest for the time listed before attempting the next sprint. The sprint time will decrease as the rest time increases. Do 1 or 2 rounds after a thorough warm-up. | |
| 30 Second Walk | ||
| 25 Second Sprint | ||
| 40 Second Walk | ||
| 20 Second Sprint | ||
| 50 Second Walk | ||
| 15 Second Sprint | ||
| 60 Second Walk | ||
| 10 Second Sprint | ||
| Cool-Down Walk | ||
| The 100 Ladder | Sets | Reps |
|---|---|---|
| A1: Push-Up | Perform as many reps as possible for each movement rotating once you’ve reached failure on each one. Do as many rounds necessary to reach 100 reps for each move. | |
| A2: Inverted Row | ||
| A3: Rear-Foot Elevated Bulgarian Split-Squat | ||
| A4: Hanging Leg Raise | ||
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