Tom’s 4 Favorite 10minute Workout Finishers
“Workout Finishers. Best thing is you only need one piece of equipment, if you haven’t got a variety of weight’s it’s not a problem.”
Breakdown of Workout Finishers:
- Can be done as a warm up or at the end of a workout session
- Also known as Complexes
- You have to use a lighter weight than a traditional routine
- The intensity is high every time and great if you’re running short on time
- You’re transitioning from one movement to another every few reps
- Best done with a pair of dumbbells a barbell or a kettlebell
- A physical and mental challenge every time
- Progression can be done in a variety of different combinations
Let me explain workout finishers
I first came across some of the routines I’m about to show you back in the early 2000’s. Back then I was working on the gym floor and I quickly learned that even the fittest and strongest looking lads were quickly humbled and made to look soft, once I introduced them to my gentle warm ups.
You see, most people get set in their own ways and once shown a different way of doing a routine they get a bit of a shock. The most humiliating thing of all is that the weight has to be much lower otherwise you will not finish the complex, especially when doing higher sets and reps, it is a challenge each and every time.
The best thing about this is you only need one piece of equipment, so if you haven’t got access to a variety of weight’s it’s not a problem. You can use a barbell with some weight and that’s it,
or a pair of dumbbells, you could even use a 10 or 15k plate, so you don’t need much to get a routine going.
How do I do them?
You are to pick up a barbell for example and you don’t put it down till all the reps are finished and the set is done. It’s a flowing drill and the best programs are done in a way where one exercise flows and compliments the another. Same goes with any other piece of equipment, once you commit to the first rep you must continue right through till the end. Remember, the weight should be challenging but not too heavy where you can’t finish the set, somewhere at 50% then you can work your way up from there.
Here’s some workout finishers you can do right now
1.Kettlebell Complex Female Kb weight 10kg Male Kb weight 14kg
- 3 sets in total 10 reps per exercise
- Two hand swing
- Single hand swing
- Lunges
- Military press
- One arm clean
- Front squat
- One arm row
- Between the leg pass
- Sit up get up
2.Kettlebell Complex
- 4 sets in total 8 reps per exercise
- Dragon twisting
- Bottoms up cleans
- Bent press
- Alternating press
- Overhead squats
- Straight leg deadlift
- Double snatch
3. Kettlebell Complex
- Start with 3 sets and 6 reps per exercise
- Romanian deadlift
- Clean from hang
- Front squat
- Push press
- Reverse lunge alt legs
- Pushups on the bar
4. Dumbbell Complex
- Start with 3 sets
- Reverse lunges 6 resp each
- Romanian deadlift x12
- Good mornings x12
- Front squat x6
- Military press x6
- Bent over row x6
- Floor press x12
Conclusion
As you can see, a smarter way of training is utilizing different methods and drills to maximise your training. Don’t be that guy that flat out does the same routine year after year, boring, brain dead, 70’s way of training. Surely, we have moved on from the dark ages when you were just happy to lift. Today is a little different, we have evolved, we now know we don’t need to max out every time we train, we don’t need to start running long distances to do cardio, although you can if that’s your thing. Try some of my routines, you won’t get bored, you’ll be challenged and refreshed because that’s the way it should be. Happy complexing.
Articles and Links You May Enjoy:
How to stay Motivated – During the Holidays