Got a few minutes to spare at the end of your workout? Torch fat and pump up your muscles with these finisher exercises, guaranteed to squeeze maximum gains from every session.
BACK, TRICEPS & CORE
1a. Slam Ball
Muscles Worked: Lats, core, traps, delts Reps: 10 Rest: Straight into 1b
- Maintain good squat form whenever you grab the ball from the ground.
1b. On and Offs
Muscles Worked: Pecs, delts, triceps, core, traps, lats Reps: 10 Sets: As many rounds as possible (AMRAP) in 5 mins
- Continue to alternate.
SHOULDERS
2a. Scaption
Muscles Worked: Delts, traps, lats, rhomboids Reps: 10 Rest: Straight into 2b
- Lift them out to the side just above shoulder height, then slowly lower back to the start.
2b. Reverse Flyes
Muscles Worked: Delts, traps, lats, rhomboids Reps: 10 Rest: Straight into 2c
- With your arms dangling, a slight bend in your elbows and your palms facing each other, lift your arms up and then slowly lower.
2c. Reverse Vs
Muscles Worked: Delts, traps, lats, rhomboids Reps: 10 Rest: 60 secs Sets: 2-3
- Slowly return your arms to the start position.
SHOULDERS & ARMS
3a. Forward and Back Bear Crawl
Muscles Worked: Delts, lats, traps, triceps, core, glutes, quads, hamstrings Reps: 1 min Rest: Straight into 3b
- Take small steps forward and back. (Growling optional.)
3b. Thrusters
Muscles Worked: Delts, traps, core, glutes, quads, hamstringsReps: 1 min Rest: 30 secs Sets: 3
- Sink straight back down into the next rep and keep it going.
CHEST & ARMS
4a. Diamond Press-Ups
Muscles Worked: Pecs, triceps, core, forearms Reps: 10 Rest: Straight into 4b
- Lower with control, then press back up.
4b. Reverse Curls
Muscles Worked: Biceps, forearms Reps: 10 Rest: Straight into 4c
- With your palms facing you, curl the weights up and down, keeping control throughout – don’t swing!
4c. Medium Press-Ups
Muscles Worked: Pecs, triceps, biceps, core, forearms Reps: 10 Rest: Straight into 4d
- Press down and back up, keeping your elbows tucked in.
4d. Rotational Curls
Muscles Worked: Biceps, forearms Reps: 10 Rest: Straight into 4e
- Turn the dumbbells over at the top of the curl to a pronate (palms down) grip on the way down. Lower with control.
4e. Wide Press-Ups
Muscles Worked: Pecs, triceps, biceps, core, lats, forearms Reps: 10 Rest: Straight into 4f
- Press back up and repeat.
4f. Hammer Curls
Muscles Worked: Biceps, forearms Reps: 10 Rest: 2 mins Sets: 2-3
- Hold a pair of dumbbells in a neutral grip and curl with control.
ARMS
5. 21s
Muscles Worked: Biceps, forearms Reps: 21 Rest: 60 secs Sets: 2-3
- Adopt a strong stance and do the following: 7 ‘bottom-half’ reps (from hanging, bring each dumbbell to 90 degrees), 7 ‘top-half’ reps (from 90 degrees, curl each dumbbell all the way up), 7 complete reps.
6. Flat Bench Tricep Extensions
Muscles Worked: Triceps, lats, traps, delts Reps: 21 Rest: 60 secs Sets: 2-3
- With your arms long and a dumbbell in each hand, do the following variations of a tricep extension: 7 supine extensions, 7 pronate extensions, 7 neutral extensions.
CARDIO
7. ‘Bastards’
Muscles Worked: Full body Reps: 5 mins Sets: 1 will be plenty…
- Land through soft knees and immediately go into the next rep.
8. Kettlebell Swings
Muscles Worked: Full body Reps: AMRAP 5 mins Sets: 1
- Let gravity do the work on the way down and hinge into the next rep.
CORE
9a. Knee Touches
Muscles Worked: Abs, obliques Reps: 50 Rest: Straight into 9b
- Place your hands on your thighs and reach up to touch your knees on every rep.
9b. Leg Lifts
Muscles Worked: Abs, obliques, quads Reps: 50 Rest: Straight into 9c
- Lift your legs all the way up to 90 degrees, then lower with control to the start position.
9c. Alternating Ankle Touches
Muscles Worked: Abs, obliques Reps: 50 Rest: Straight into 9d
- Tapping both ankles equals one rep.
9d. Scissors
Muscles Worked: Abs, obliques, quads Reps: 50 Rest: Straight into 9e
- Alternate which leg scissors on top. Two scissors equals one rep.
9e. Pike
Muscles Worked: Abs, obliques, hamstrings Reps: 50 Sets: 1
- Lying on your back with your legs in the air, crunch up and try to touch your toes on every rep.
Words: Luke Grainger Photography: Eddie MacdonaldModel: Paul Knops (W Model Management)
