Yo, I’m not even joking with you when I say that I get HYPE when fall rolls around. PSL’s all damn day, yoga pants, fall clothes, all pumpkin errythang. Fall is the balls. If there were a power ranking for seasons, fall would easily come out in number one.
One thing I happen to hate about fall is just how fattening fall can be if you’re not careful. Hell, a grande PSL is nearly 500 calories by itself. Factor in all the pumpkin pie, pumpkin beers, and casseroles it’s easy to see why most of us need to buy new pants when the leaves start to turn.
It doesn’t have to be like that though bros! I’m telling you, there is another way. Outside of, ya know, eating sensibly and all that.
What are we talking about here? Fall finishers. More specifically, metabolic finishers to do at the end of your workout designed to specifically rev up your calorie burning and facilitate fat loss this fall.
What are metabolic finishers?
We’ve touched on metabolic finishers before in an entire article, but we’ll reshash them as simply as possible for you bastards who are too lazy to click. Metabolic finishers are basically short and intense end to the workout designed to ramp up your calorie burning.
They work thanks to the EPOC phenomenon. Done right, they can increase your calorie burning for the next 24-48 hours.
Why do metabolic finishers?
Why do them? Well, you don’t wanna be a fat fuck this coming fall, do you? Outside of that, they’re a superior way to keep off fat compared to eating like a rabbit all fall or doing hours of cardio.
Basically, you can get the calorie burning benefit of 30-45 minutes worth of steady state cardio within about 10 minutes of hard, fast, and intense work at the end of your workout.
Pretty fucking sweet, amirite?
So you’re sold on finishers? Here are 4 for you to try out:
A barbell complex is a brutal finisher where you go through a series of barbell exercises without putting the barbell down. You’ll do each exercise in succession for one round, then put it down to rest, and repeat.
The barbell complex:
- Romanian deadlift x5
- Hang clean x5
- Reverse lunge x5 each leg
- Overhead press x5
60 seconds rest between each round, 5 rounds total.
Bodyweight finishers are especially useful because they can be done anywhere and in a pinch if you’re looking to get your sweat on. You are your own equipment.
- Push-up x15
- Mountain climber x30 (15 each leg)
- Bodyweight squat x20
- Burpee x10
Rest 40 seconds between each round, do 4 rounds total.
Dumbbell complexes, much like barbell complexes, can be a surprisingly effective finishing tool if you use them correctly. The key is finding appropriate weight, because you’re going to be much stronger on some movements than others.
Dumbbell destruction complex:
- Goblet squat x15
- Romanian deadlift x10
- 1 arm dumbbell row x10
- 1 arm dumbbell floor press x8
Rest 50 seconds between each round, do 5 rounds total.
It wouldn’t be right to talk about finishers if we weren’t talking about kettlebells at some point. Kettlebells are awesome tools for finishers like this because of their versatility, ease of use, and overall ass kicking capabilities.
- Double kettlebell swing x10
- Double kettlebell front squat x10
- Double Kettlebell thruster x8
- Double Kettlebell row x8
Rest 60 seconds between each round, perform 6 rounds total.
from BroBible.com http://bit.ly/2QukYX1