Five Body-Weight Finishers to Break Out of Hibernation

Main five body weight finishers to break out of hibernation

Spring has arrived. 

And like a bear coming out of hibernation, it’s time to shed off that extra layer of fat you may have put on during the winter and get ready for warmer weather. But if you’re already eating clean and working out hard in the gym, what else can you do? 

Spike your metabolism by ending your workout on a high-note—you’ll increase the amount of calories you burn after you leave the gym and create more stimulus for muscle growth. Better still, instead of pounding your body and joints with more weights, we’ll give you the best bodyweight finishers to drop a few extra pounds of fat and say goodbye to that stubborn belly.

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How It Works

Do these at the end of your strength workout. By then, because you’re already so tired, bodyweight finishers are a great way to get a lot of extra work without pounding your joints and ligaments with more external weight. 

Some these finishers use density training, which forces you to do as many rounds as you can within a time limit. Because you’ll race against the clock, it builds an incredible amount of muscle while melting away the fat.

Ladders let you inject a ton of volume in a short amount of time. It also improves your conditioning, spikes your metabolism, and helps you slash more fat. You’ll start with 10 reps, take a 10 second rest, then do 9 reps, take a 10 second rest, etc. all the way down to one repetition. That’s 55 reps in just a few minutes.

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Bodyweight Finisher #1: Arms

Do this circuit for 6 minutes. No rest between exercises. 

A1) Dips – 8 reps
A2) TRX Bicep Curls – 8 reps

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Bodyweight Finisher #2: Chest

Do this circuit for 6 minutes. No rest between exercises. 

A1) Wide-Grip Pushups – 4 reps
A2) Close-Grip Pushups – 4 reps
A3) Dips – 4 reps

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Bodyweight Finisher #3: Back

Alternate between exercises with NO rest. 

A1) Pullups — 6, 5, 4, 3, 2, 1
A2) TRX Inverted Row — 6, 5, 4, 3, 2, 1

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Bodyweight Finisher #4: Fat-Loss

Rest for 15 seconds between exercises. Do three rounds. 

A1) Alternating Split Squat Jumps – 15 seconds
A2) Plyometric Pushups – 15 seconds
A3) TRX Inverted Row – 15 seconds
A4) Bear Crawl – 15 seconds

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Bodyweight Finisher #5: Fat Loss

Do this circuit for 5 minutes. No rest between exercises.

A2) Feet-elevated Pike Pushup – 6 reps
A3) Chinups – 6 reps
A4) Burpees – 6 reps

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