Finisher Approach #3 – Ladders
What’s that? You still haven’t had enough? Then here’s one more…Ladders can trick you because they look so easy on paper. This is when you do a certain number of reps of each exercise, then in the next round you do one less rep, etc. until you get to zero.
You can even combine the Density approach with a Ladder, too. But that’s a post for another day…
For now, try this rocking Ladder Finisher!
The “Simple Triple” Finisher
Do the following circuit, resting as little as possible.
In the first circuit you’ll complete 6 reps of each exercise. In the next circuit, you’ll complete 5 reps of each exercise. Continue in this fashion — subtracting one rep each round — until you’re down to 1 rep of each exercise. That’s your last round. You’re done!
- Lunge Jumps or Alternating Reverse Lunge (6/side => 1/side)
- Renegade Row (6/side => 1/side)
- Bench Vault (6/side => 1/side)
Lunge Jumps
- Start at the bottom of a split squat position. Your front thigh should be parallel to the floor, your torso upright and your abs braced.
- Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg and vice versa. Absorb the landing with your muscles while keeping your abs braced and torso upright.
- Alternate sides without resting until you reach the desired number of reps.
Renegade Row
- Assume the pushup position while keeping your hands on a pair of dumbbells and your arms extended.
- Keep your abs braced.
- Complete a DB Row, maintaining a straight line with your body.
- Alternate sides and repeat.
Bench Vault
- Place both hands on the sides of a bench, and keep your abs braced.
- In one motion, vault over the bench, driving your arms down and pulling your legs, knees and butt toward the ceiling.
- Repeat in the opposite direction.
Whew! Now THAT’S how you finish ANY workout with a big bang!
Want to speed up your fat loss even more? Add these “workout finishers” to your routine:
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