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You are here: Home / Fitness For Women / 5 Sweaty Workout Finishers

Last Updated on Jan 15th, 2020 fitasamamabear

Disclaimer: Always keep in mind that these are techniques and exercises I have used in my own training programs as well as those of my clients. What is right for us, may not be right for you depending on your health history! Always consult with a certified professional or doctor before jumping into a new type of program. You know your body best so don’t forget to show it some love by taking care of it

5 Sweaty Workout Finishers

There are a ton of different ways to work out (check out how to develop a workout program here), and my advice is always to find something you love and rock it. But what I’ve learned in the past ten ish years of coaching is that people love to feel that muscle burn– and workout finishers do that.

Fat loss workout finishers

The funny thing is, feeling your muscles burn isn’t always the best way to hit your goals. Neither is that burn always a tell that the muscle has been worked. In fact, when you’re goals are strength-based, it’s rare you’ll ever work until complete fatigue and sheer muscle burn.

Instead, you lift really heavy items for very low reps. You tax your fast-twitch muscle fibers and your CNS system. You also allow it full recovery so lots of rest between sets. This is how you strength train.

But that’s getting into a whole other subject.

For the majority of mamas, workouts finishers are fun. Yup I said it. Having a quick burnout at the end of a full bdy workout can be a fun way to challenge yourself and get that last little bit from your muscles- especially a glute finisher. They leave you breathless, sweaty and fatigued. In short, they make you feel like you really worked.

Over the years I’ve used a ton of finishers. Normally 1-3 exercises done with a higher than normal rep scheme. Or hitting one muscle group two different ways. Normally my workout finishers are cardio or endurance based, and thus, sweaty.

Now that said, it’s easy to just finish off with an ascending burpees (10 reps, 30s rest, 15 reps, 30s rest, 20 reps, 30s rest) and call it a day. But I wanted to get you to think outside the box a bit. So the ones below are a bit more than just burpees or jump squats (here is a printable if you need it!)


Psst.. skip the write ups and scroll down if you need video demos!

So, choose one and add it in! Perform the workout finishers at the end of your workout and give yourself that extra little push. They’re all super speedy and challenging.

Note: these finishers play upon your fatigue. Make sure you’re still using proper form and engaging the necessary muscles when you do them. Otherwise, finishers are an easy way to injure yourself!

Metabolic workout finishers

Workout Finishers: Swings & Sumo Walks Superset

This one is always a fun one but take note: it is a glute finisher and it fries themI personally love this feeling and I hope you do too.

Ensure you understand how to kettlebell swing though. The swing is a hip hinge (learn how to hip hinge here) movement and not a squat. I cannot stress this enough. Check out the swing here.

Perform 30 Kettlebell swings supersetted with 25 sumo walks (per side). Repeat for a total of three sets without rest. Then… stretch your glutes!

 

Thrusters & Bear Crawls

This workout finisher is… hard. It’s fatiguing as hell. So that makes it fun, right?!

Grab a weight to use for a Dumbbell thruster. Make it lighter than you think because your shoulders are going to be slaughtered.

Perform 15 Thrusters followed by 30 seconds of bear crawls (alternating forwards and backwards). Rest for 30 seconds and repeat for a total of three rounds.

 

Barbell Glute Bridge + KB Swing 21-15-9

I love this glute finisher because it pairs a strength movement with a power movement. Plus it hits the glutes which are a crucial exercise to train. Read what I mentioned above about kettlebell swings though. Really, don’t mess those up. It is a posterior chain exercise, not a squat.

Load up your bar with a weight that you can perform for 21 reps. It should be challenging but you shouldn’t be grinding out those last few reps.

Perform 21 barbell glute bridges, then 21 kettbell swings. Jump right back to the bridge and go for 15 reps (the 15 of the swing) and then 9 reps of both.

That’s it! Super speedy and super fatiguing.

Metabolic workout finishers

Banded Hip Thrust Countdown

Can you tell I love training glutes (here’s a few reasons why)? Glutes are often overlooked and yet they respond so well to volume. So, they make a great muscle group to hit with a finisher!

To be honest, the setup on this finisher sucks.. but it’s worth it. If you can’t rock this exact setup, opt for just a mini band around the knees and a dumbbell hip thrust. Not as awesome but still great.

Perform 30 hip thrusts (lockout at the top!), rest for 30 seconds then perform 25 thrusts, rest for 20 seconds, 20 thrusts, 15s rest, 15 thrusts, 10s rest, 10 thrusts + 20 second isometric hold at the top.

 

DB Walking Lunges & Mountain Climbers

This one will leave your quads and hip flexors on fire- especially if you’ve just smashed a full body workout.. It’s also very much volume-oriented. So, if you’ve already done a lot of legs, I wouldn’t opt for this choice.

Grab a set of dumbbells (15’s work) and perform 30s of walking lunges with 30s of mountain climbers. Without resting, repeat alternating exercises until you hit four minutes.

So there you are! A few of my favorite workout finishers to get your heart rate up and pull that last bit of energy from your muscles. You can check out the video below for the demos and then, chose your favorite and give it a shot!

Drop me a comment and let me know how they go ?

Don’t forget to pin these sweaty workout finishers!

Fat burning workout finishers

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Last updated on 01/15/2020

Filed Under: Fitness For Women Tagged With: easy workouts, workout, workout finishers

Trackbacks

  1. Exercises For Glutes At Home - Fit as a Mama Bear says:
    01/15/2020 at 12:25 am

    […] there are a zillion other awesome glute exercises (and glute finishers) out there (barbell hip thrusts being my favorite!), not all mamas are able to hit a […]

    Reply
  2. At Home Legs And Core Circuit Workout - Fit as a Mama Bear says:
    01/15/2020 at 1:29 am

    […] Short on time? This 10 Minute mini legs and core circuit workout is a sure-fire way to get some blood flow moving! This four-exercise circuit is super speedy to execute and thus it makes a great addition to your at-home weekly workout routine (so do these killer glute finishers! […]

    Reply
  3. Trx Video Workout – Full Body + Finisher - Fit as a Mama Bear says:
    01/15/2020 at 1:47 am

    […] is almost crucial to achieving your fitness goals (and while I do love a good bodyweight workout or glute finisher, TRX suspension straps are one of my favorite tools to train with! And because I love them so much, […]

    Reply

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About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.
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