Hey guys! Happy Friday! How have your last few days been? Mine have been busy but flying by – I had a huge day planned yesterday (9 clients with six right in a row) and have already had 3 cancellations – strange how that happens. It allowed me to get some work done on program plans for clients and also take care of some paperwork and things I’d been neglecting around the gym. Whoo-hoo for productivity!
Wednesday was a full day too but had a nice break in the middle of my main work load, so I decided to brave the weather and head out for a run. Remember how I mentioned earlier in the week that I wanted to try to squeeze in a long run mid-week? Well, I did it! I made up my mind to #getafterit and chugged along for almost 10 miles – my phone died in the cold so I couldn’t map it on the go and ended up a bit short of my goal after mapping it on Map My Run back in the gym.
It was hard. It wasn’t comfortable. The wind was freezing around my face. BUT I made it – both the distance and fighting through the weather – and was extra happy that I went when I woke up to a much colder day with a higher wind chill and lots of extra snow on the ground. Winter is officially here (as if it wasn’t before)!
But yesterday rather than get my run on (I’m happily staying indoors today), I thought I’d share a GREAT way to get your cardio on rather than spend time on the treadmill or elliptical. They’re called metabolic finishers, or workout finishers and are “an intense exercise or series of exercises performed at the end of the workout that’s designed to ensure that you’ve burnt every last drop of gas from the tank” (source). These short, high intensity cardio blasts are a great way to burn fat and boost your metabolism at the end of a workout, not to mention get you out of breath and “finish” you off!
An easy way to structure your workouts are by doing two back-to-back exercises for 20 sec on, 10 sec off for 4 minutes total (a traditional tabata). Use a mix of any of these exercises to give yourself a good burn!
– KB Swings
– Tire Flips
– Heavy Rope pulls/swings
– Plank Jacks
– Mountain Climbers
– Push Ups
– Low Jacks
– Jump Squats/Lunges
Here’s a video showing a few moves you can pair together for a visual, shot in my workplace!
Here’s a good group of finisher workouts and also a great finisher circuit (outlined below) that I discovered from Craig (super solid bog/training methods!) over at Turbulence Training that you can try as many times as possible in 4 minutes – all body weight and all epic:
1.) Prisoner Lunge Jumps (4/side) or Low Box Jumps (4)
2.) Burpee/Spiderman Pushup Combo (4)
3.) Total Body Extension (4)
4.) Mountain Climbers (4/side)
Give it a shot for a FAST FRIDAY WORKOUT and get on with your weekend! What’s yours look like? Mine is full of Christmas parties, a few home clients and catching up on sleep. 😉 Cheers to a few days away from “the office” and remember to live well & be well!