Workout Finishers
These workout finishers can be used at the end of your strength training workouts, but
can also be used as short workouts when you are in a crunch for time.
The workouts will typically take 5-10 minutes to complete depending on how many
rounds you end up going through. As a beginner, start on the low end for sets/reps/time
and if you’re more advanced you’ll do more sets/reps/time.
You have a bunch of options to choose from, so pick one and get going!
Finisher #1 – Sprint Intervals
Workout 1 - 15 seconds on 15 seconds off, repeat 8-12 times
Workout 2 – 30 seconds on 30 seconds off, repeat 5-10 times
For this finisher you’ll use a treadmill, bike, rowing machine or arc trainer. You’ll do 15
or 30 seconds at a high intensity then do 15 or 30 seconds at a low intensity and repeat
anywhere from 5-12 times. If you want to do more, you can add another set of these or
add a few more reps.
Finisher #2 – Pyramid Sets
Workout 1 (Push/Pull)
Example - Push Ups/Inverted Rows, Bench Press/Lat Pulldown, etc.
Workout 2 (Upper/Lower)
Example - Bent Over Row/Goblet Squat, Push Press/RDL, etc.
Workout 3 (Strength/Cardio)
Example – Upright Row/Mountain Climbers, Lunges/Burpees, etc.
I also talked about pyramid sets in the bodyweight workout section, but the same
concept can be used with exercises involving weights as well.
For pyramids you’ll do 10 reps of each exercise then 9 reps of each exercise then 8
reps of each exercise and progress all the way down to 1 rep of each exercise.
Furthermore, you can do one exercise with a pyramid style rep scheme and then do
another exercise for time.
Example: Dumbbell bench press (Pyramid rep scheme) and mountain climbers (30
seconds each set)
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Finisher #3 – Pushes
Workout 1 (Distance) – 4-6 sets of 40-60 yards (Use whatever space you have
available) and rest 30-60 seconds between each depending on intensity (Prowler sled is
MUCH harder than bosu pushes as an example).
Workout 2 (Time) – 4-6 sets of 10-30 seconds and rest 30-60 seconds between each
depending on intensity.
In this finisher you’ll be pushing a weight (Prowler sled, weight sled, plate on the
ground, Bosu ball on the ground) for a set distance or time, take a short break and
repeat.
Finisher #4 – Stairs or Hills
Workout 1 (Distance/Number of Stairs) – Choose a distance or number of stairs and
repeat for 4-6 sets with 30-60 seconds of rest between each set.
Workout 2 (Time) – 10-30 seconds of work followed by a rest time of 30-60 seconds
and repeat for 4-6 sets.
You have a lot of flexibility with the distance and time you choose as well as the
recovery time. Use what you have available, work hard for a few minutes and finish your
workout strong!
Finisher #5 – Barbell Complex
My go to option:
1. Hang Clean
2. Push Press
3. Front Squat
4. Bent Over Row
5. RDL
6. Push Ups (No bar)
Another option:
1. Deadlift
2. Upright Row
3. Reverse Lunge (Front Squat or Back Squat Position)
4. Push Press
5. RDL
6. Squat Jump (Back squat position)
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Choose 5-8 exercises, 6-8 reps of each, rest at the end for 2-3 minutes and repeat for
2-4 rounds. The weights should be lighter than you could normally do for the rep range.
Pick a weight you could do 10-12 times for the exercises. Start light and progress up to
heavier weights.
Finisher #6 – Exercise Circuit/Bodyweight Circuit
1. Dumbbell Bench Press
2. Goblet Squat
3. Inverted Row
For this workout finisher you’ll do 8 reps of each exercise doing as many rounds as you
can in 5 minutes. Keep track of this. In future workouts try to do more rounds.
In creating your own density circuit choose 3-5 exercises and do 5-10 reps of each. Do
as many rounds you can in a given time. The more exercises, the more time. 3
exercises = 4-5 minutes, 4 exercises = 6-8 as an example.
Finisher #7 – Rep Challenge
Workout 1 – Pull Ups x 40-60 reps. Do as many reps as you can in each set, but do 60
in total. Time how long it takes and try to beat it next time.
Workout 2 – Pull Ups and Push Ups. Do 50 reps of each in as few sets as possible
alternating between exercises.
For this finisher you can adjust the reps to your ability level. If you’re completing the
reps in 2 or 3 sets then up the total number of reps.
Finisher #8 – Dropsets
Workout 1 – Biceps, Lateral Raises, Lat Pulldown, or Seated Row.
Choose a weight you can do for 10 reps, then drop the weight 5-10 pounds and do 10
more and then drop the weight 5-10 more pounds and do 10 more. There are many
ways to do dropsets, but this will get you started.
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Finisher #9 – Tabata
Workout 1 – Bodyweight exercises – High knees, mountain climbers, squat jumps,
switching lunge jumps, jumping jacks
Workout 2 – Biking, treadmill, rowing, arc trainer, etc.
20 seconds on, 10 seconds off, repeat for 8 rounds. Bodyweight exercises will be less
intense and easier, but the 20 seconds on should be at a near all out intensity for max
benefit.
Finisher #10 – 300 yard shuttles
Measure out 25 or 50 yards and run a total of 300 yards each set, running down and
back (12 times for 25 yards or 6 times for 50 yards).
Do 2-4 sets with 2 minutes of rest between each.
Finisher #11 – Conditioning Stations
Workout 1 – Sprint 20 yards, do 15 push ups, sprint 20 yards, do 10 bent over rows.
Repeat for 3-4 minutes. Rest 2 minutes and repeat entire circuit for 3-4 minutes.
Workout 2 – Backwards run for 20 yards, 10 push presses, side shuffle for 20 yards, 10
goblet squats. Repeat for 3 rounds. Rest 2 minutes and do 3 more rounds.
This is another finisher that requires a little space, but for this one you’ll mix in running,
shuffles, high knees or some other dynamic movement with some type of strength
training exercise.
You can do this work out for time or for a specified number of reps. If you only have a
certain amount of time at the end of your workout then go through this finisher for that
amount of time.
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