Bootcamp Finishers

www.WorkoutFinishers.com -1-

Bootcamp Finishers

A message from Mike Whitfield, CTT

Welcome from Workout Finishers and Mike Whitfield, (aka Mikey)

!he Finisher "mpire strikes a#ain. $nside this awesome fat-torchin# manual, you #et ama%in# &after 'urners( ()*) finishers) to use with your 'ootcamp workouts. )nd whether or not you+re a 'ootcamp coach or you ,ust want a way to replace 'orin# cardio and e-en inter-als, than this is your answer. .lu# these mini fat-torchers in after your workout for 'ustin# throu#h a fat loss plateau and ha-e your 'ootcampers ra-in# a'out you. May you or your campers ne-er, "/"0 #et 'ored with your workouts, Mike Whitfield (Mikey), CTT www.WorkoutFinishers.com - 1ra' 23 more ama%in# workout finishers to #o with any pro#ram www.!rainwithFinishers.com - My 'lo# dedicated to meta'olic finishers www.face'ook.com4WorkoutFinishers - Find me on Face'ook

www.WorkoutFinishers.com -5-

Bootcamp Finishers Disclaimer: You must get your physicians appro al !efore !eginning this e"ercise program# !he recommendations in this and any other document are not medical #uidelines 'ut are for educational purposes only. 6ou must consult your physician prior to startin# this or any other pro#ram or if you ha-e any medical condition or in,ury that can possi'ly worsen with physical acti-ity. !his pro#ram is desi#ned for healthy indi-iduals 17 years and older only. !he information in this document is meant to supplement, not replace, proper e8ercise trainin#. )ll forms of e8ercise pose some inherent risks. Mike Whitfield, or anyone associated with 9rank !rainin#, ::9 (formerly known4also known as 0eflections Fitness) ad-ises readers to take full responsi'ility for their safety and know their limits. Before partakin# in the e8ercises in this or any other pro#ram, 'e sure that your e;uipment is well-maintained, and do not take risks 'eyond your le-el of e8perience, aptitude, trainin# and fitness. !he e8ercises and dietary pro#rams in this 'ook are not intended as a su'stitute for any e8ercise routine or treatment or dietary re#imen that may ha-e 'een prescri'ed 'y your physician. <on+t lift hea-y wei#hts if you are alone, ine8perienced, in,ured, or fati#ued. <on+t perform any e8ercise unless you ha-e 'een shown the proper techni;ue 'y a certified fitness trainer or certified stren#th and conditionin# specialist. )lways ask for instruction and assistance when liftin#. <on+t perform any e8ercise without proper instruction. $l%ays do a warm-up prior to any e8ercise includin# 'ut not limited to inter-al trainin#. =ee your physician 'efore startin# any e8ercise or nutrition pro#ram. $f you are takin# any medications, you must talk to your physician 'efore startin# any e8ercise pro#ram, includin# 'ut not limited to 9rank !rainin# 4 WorkoutFinishers.com. $f you e8perience any li#htheadedness, di%%iness, or shortness of 'reath while e8ercisin#, stop the mo-ement and consult a physician immediately. 6ou must ha-e a complete physical e8amination if you are sedentary, if you ha-e hi#h cholesterol, hi#h 'lood pressure, or dia'etes, if you are o-erwei#ht, or if you are o-er >3 years old. .lease discuss all nutritional chan#es with your physician or a re#istered dietician. $f your physician recommends that you don+t use this or any other pro#ram, please follow your doctor+s orders.

www.WorkoutFinishers.com ->-

Bootcamp Finishers

Train &$'()
<on?t do any e8ercises that you aren?t sure how to do. )lways #et personal instruction from a certified trainer or ask for a su'stitute e8ercise. $f it hurts, =!@.A <on+t 'e afraid to use alternati-e e8ercises. $ don+t 'elie-e in the &no pain, no #ain( mentality. $f you need e8tra reco-ery within the workout or 'etween workouts, don?t hesitate to take it. $n other words, don+t keep #oin# if you+re feelin# di%%yA Bse a spotter if you are trainin# with hea-y wei#hts. Cust 'ecause somethin# looks easy on paper doesn+t mean you dismiss it. @n the other end D if somethin# looks too difficult, then 'e safe and use an easier e8ercise and ad,ust reco-ery and rest periods. $f you want to start this or any other pro#ram 'ut think you ha-e an in,ury, #et medical attention F$0=! and ha-e a professional therapist reha'ilitate your in,ury 'efore startin# any e8ercise pro#ram. $f you decide to use runnin# as your form of inter-al trainin# (especially sprints), make sure you ha-e #ood runnin# shoes and always do an e8tra thorou#h warmup.

)nd for the &timed( sets, $ stron#ly encoura#e you to 'uy a #ym'oss inter-al timer. For one thin#, they are awesome. )lso, they are ine8pensi-e for what you #et. 9heck them out at www.#ym'oss.com. @r you can use an inter-al timer application on your smartphone.

www.WorkoutFinishers.com -2-

Bootcamp Finishers
What is a Meta!olic 'inisher* ) meta!olic finisher is a com'ination of inter-al trainin# and meta'olic resistance trainin#. $t+s like peanut 'utter and ,elly D it+s !E)! awesome. Meta'olic workout finishers are desi#ned to complement and enhance your main stren#th trainin# pro#ram. Finishers typically last anywhere 'etween 1 minute to 13 minutes, dependin# on e8ercises, reps, sets and the setup. 9an a finisher really last only one minuteF 6ou tell me. <o as many 'urpees as possi'le in >3 seconds, followed immediately 'y as many decline close-#rip pushups as possi'le in >3 seconds. !hat should #et your shirt wet. Meta'olic finishers ha-e actually 'een used for years, 'ut ha-e made a splash in the fitness world recently. !his is due to the physical and mental challen#es they 'rin#, addin# a whole new dynamic to your workouts, as well as the faster results you #et from them. !he in-estment of time and effort made to complete one is worth it due to the spike in meta'olic rate they #i-e you. 6ou+ll 'urn hours in your sleep. )nd you know what they say D &Burnin# fat in your sleep is cool.( What can you e8pect 'y incorporatin# meta'olic finishers into your pro#ramF Faster fat loss due to the meta'olic demand Break a wei#ht loss plateau $mpro-ed conditionin# D whether you are an athlete tryin# to impro-e your reaction time or stamina, or you+re tired of pantin# when you #o up and down the stairs Can + ,se Meta!olic 'inishers as My Main Workout* !he fast answer D no. Eere+s why D the meta'olic finisher is desi#ned to enhance your main workout, not replace it. $ like analo#ies, so let+s use one. $ like omelets (who doesn+tF). !he e##s of your omelet are your main workout pro#ram. $t+s the foundation. !he meta'olic finisher is the com'ination of the cheese, mushrooms and seasonin#s. !hey simply make the omelet 'etter. !hat+s e8actly how meta'olic finishers work. $n ("ample of a Meta!olic 'inisher !his is the "G)9! finisher $ tau#ht the trainers at the !! =ummit. $t+s only > minutes and is -ery intense. 6ou+-e 'een warned. The -.s Company/ 'inisher <o the followin# circuit as many times as possi'le in > minutes. 0est only when needed, 'ut put in as much as you can with #ood form.

www.WorkoutFinishers.com -H-

Bootcamp Finishers
1)) Burpee4=piderman .ushup 9om'o (>) D this is when you perform a 'urpee, 'ut once you kick your feet out, you perform a =piderman .ushup 'y 'endin# one le# as you come down . 1 rep on each side. 1B) :un#e Cumps (>4side) D if you+re not comforta'le doin# lun#e ,umps, you can do re-erse lun#es 19) 9ross-Body Mountain 9lim'er (>4side) 9on#rats. 6ou ,ust 'urned a ton of calories in a -ery short amount of time. !his is the whole idea 'ehind meta'olic finishers. By com'inin# the short rest periods and the calorie-e8pensi-e mo-es like 'urpees and lun#es4lun#e ,umps, you 'urn an ama%in# amount of calories in a -ery short amount of time. Meta!olic 'inishers Compared to &teady0&tate Cardio $t+s actually mind num'in# to watch you hop on the treadmill, elliptical , or any other cardio e;uipment for >3, 23, I3 minutes or more. Bnfortunately, this can actually help you #ain wei#ht. 6eah $ know, that sounds ridiculous. !hat+s why $ Jm #oin# to talk a'out this study )ccordin# to the $nternational Cournal of @'esity (>5K 1LL-172, 5337), you can actually #ain wei#ht 'y performin# too much cardio-ascular e8ercise. $n this study, some people in the #roup ate an a-era#e of an additional 5I7 calories per day. !hat+s the a-era#e. =o, let+s say you hop on the treadmill and watched that one episode of &!hree+s 9ompany( where somethin# was misunderstood and they had to hide somethin# (you know like all the other episodes). :et+s say your calorie meter on the treadmill shows that you 'urned 533 calories, 'ut 'ecause of the cardio increasin# your appetite, you eat an additional >33 calories that day. !hat is a surplus of 133 calories. $f you eat an additional 133 calories per week, H days per week, that is an additional 5,333 calories per month. )re you like -isualF Mo pro'lem D here you #o 133 calories per day G H days per week N H33. H33 G 2 (2 weeks in a month) N 5,333. @h yeah, and don+t for#et cardio is really 'orin#. =eriously, the -ariety of reps, sets and e8ercises found in meta'olic finishers add a whole new dynamic to your workouts compared to the monotonous cardio. When performin# cardio, it typically in-ol-es the same repetition o-er and o-er for the same muscle #roup, leadin# to o-eruse in,uries. !hink a'out it D when you use runnin# or 'ikin# for your cardio, your le#s do all the work. Meta'olic finishers use many muscle #roups, therefore e8ertin# the ener#y throu#hout the entire 'ody. :astly, ".@9 (aka the &after'urn() has 'een pro-en to 'e -ery little after steady state cardio, howe-er research does pro-e to us that usin# the style of trainin# with meta'olic finishers has a much hi#her ".@9, especially compared to steady-state cardio. What (1uipment is ,sed %ith Meta!olic 'inishers !he possi'ilities are endless. Many well written and effecti-e meta'olic finishers can in-ol-e ,ust usin# your own 'odywei#ht. !hat means you can do them anywhere without ha-in# to hunt

www.WorkoutFinishers.com -I-

Bootcamp Finishers
down any e;uipment. Finishers can also in-ol-e dum''ells, sta'ility 'alls, kettle'ells, 'ar'ells and more. !he #reat thin# is that you can su'stitute certain e8ercises to cater to what you ha-e a-aila'le. My fa-orite meta'olic finishers usually in-ol-e a com'ination of dum''ells and 'odywei#ht e8ercises. !hanks to the -ariety of reps, sets, and rest periods, you can -irtually use a new finisher e-ery time you work out. The Meta!olic 'inisher $d antage =tart usin# meta'olic finishers with your main workout pro#ram, and you+ll 'e 'ustin# throu#h a plateau and #ettin# shredded in no time ,ust 'y in-estin# some solid effort and a little 'it of time. Brace yourself thou#h D the meta'olic finisher ad-anta#e takes a concentrated effort and focus. @nly the few are willin# to put in that kind of effort, and if you+re readin# this, you+re one of them. Finish =tron#, Mikey, 9!!

www.WorkoutFinishers.com -L-

Bootcamp Finishers $ 2uick 3ote $!out 4ffering ("ercise &u!stitutions )lways offer e8ercise su'stitutions to your 'ootcampers. :et+s face it. Mot e-eryone needs to 'e doin# ,ump s;uats. =o when you offer these finishers, 'e sure to offer an e8ercise su'stitution for the more challen#in# e8ercises. Eere are a few e8amplesK $nstead of Cump =;uats, you can do !otal Body "8tensions or :ow Bo8 Cumps $nstead of <ecline .ushups (or any other more challen#in# pushups), you can do normal .ushups $nstead of :un#e Cumps, you can do the =plit =huffle )lways offer an alternati-e e8ercise 'ased on your 'ootcampers+ fitness le-el. )lri#ht, let+s rock this thin# .

www.WorkoutFinishers.com -7-

Bootcamp Finishers Bse these finishers at the (3D of your main workout. !hese are desi#ned to compliment your main workout, not replace it. Be conser-ati-e when you try a finisher for the first time. For e8ample, if a finisher calls for > rounds, complete only 1-5 rounds the first time you do that finisher. <on+t 'e afraid to su'stitute an easier e8ercise to fit your uni;ue fitness le-el. For e8ample, you can do re#ular pushups instead of =piderman pushups. Things to 5emem!er ) &superset( is 5 e8ercises 'ack-to-'ack with no rest, 'ut restin# after 'oth e8ercises are complete. For e8ample, let+s say you ha-e a finisher that saysK 1)) Body =;uats (>3 secs) 1B) .ush-ups (>3 secs) <o the a'o-e superset > times with >3 secs of rest 'etween supersets. Eere is what you doK one set of >3 seconds of Body =;uats, then immediately, with M@ rest, >3 seconds of push-ups, !E"M rest >3 seconds. =eeF 6ou would do this 5 more times for a total of > supersets. !imed sets work 'est with 'ootcamp workouts. "-eryone can #o at their own pace. ) &circuit( is a series of > e8ercises or more that are done 'ack-to-'ack with no rest 'etween e8ercises. =o, for e8ample, let+s say you ha-e the followin# finisherK 1)) Body =;uats (>3 secs) 1B) .ush-ups (>3 secs) 19) $n-erted 0ow (>3 secs) <o the a'o-e circuit 2 times, restin# for 1 minute 'etween circuits 6ou would then do thisK >3 seconds of Body =;uats, immediately >3 seconds of .ush-ups, immediately >3 seconds of $n-erted 0ows, and then rest for 1 minute. 6ou would do this 2 times you+re doneA

then

643,& T+7 'or any timed finishers, try to !eat pre ious records each time you do that finisher# 'or e"ample, %hen performing a density finisher (a circuit or superset as many times as possi!le in a set timeframe), try to !eat your pre ious reps#

www.WorkoutFinishers.com -O-

Bootcamp Finishers

'inisher 8 9 -&%inging &piders/

<o the followin# superset H times, restin# for 53 seconds 'etween supersetsK =uperset 1 D do each e8ercise for H3 seconds =uperset 5 D do each e8ercise for 23 seconds =uperset > D do each e8ercise for >3 seconds =uperset 2 D do each e8ercise for 53 seconds =uperset H D do each e8ercise for 13 seconds 1)) *B4<B =win#s 1B) =piderman 9lim'

'inisher 8 : -;unge the Mountain/

<o the followin# circuit > times, restin# for 53 seconds 'etween circuitsK 1)) )lternatin# .risoner :un#e (>3 secs) 1B) Mountain 9lim'ers (>3 secs) 19) )lternatin# :ateral :un#e (>3 secs) 1<) G-Body Mountain 9lim'ers (>3 secs)

'inisher 8 . -Meta!olic &te%/

<o the followin# circuit 2 times, restin# for 13 seconds 'etween circuitsK 1)) Cump =;uats (53 secs) 1B) <ecline .ushups (53 secs) 19) Bodywei#ht, Band or =trap 0ow (53 secs) 1<) $nchworm (53 secs)

www.WorkoutFinishers.com - 13 -

Bootcamp Finishers

'inisher 8 < -7artner Meta!olic :==/

=plit your 'ootcamp into partners (that+s #roup of two D ha $+m hilarious). "ach team is to complete the followin# circuit, howe-er only one person can #o at a time. For e8ample, person 1 would do 53 prisoner s;uats and then rests, and while he4she rests, his4her partner would ,ump in and complete 53 prisoner s;uats. !hat+s 23 total, so 13 to #o. !he first team to complete all reps wins. 1)) .risoner =;uat (H3) 1B) 9lose-1rip .ushups (H3) 19) Bodywei#ht, =trap or Band 0ow (H3) 1<) *B4<B =win#s (H3)

'inisher 8 > -$!0Trocious/

<o the followin# circuit > times, restin# for 13 seconds 'etween circuitsK 1)) =ta'ility Ball 0ollout or =ta'ility Ball Cackknife (>3 secs) 1B) .ushup =ide .lank (>3 secs4side) 19) G-Body Mountain 9lim'ers (>3 secs)

'inisher 8 ? -7ushing the Density/

<o the followin# circuit as many times as possi'le in H minutes. !ell your campers to simply rest as needed, 'ut the clock will continue to tickK 1)) !riple =top .ushups (13) 1B) Cumpin# Cacks (H) 19) =piderman .ushups (H4side) 1<) !otal Body "8tensions (H) 1") <ecline .ushups (13)

www.WorkoutFinishers.com - 11 -

Bootcamp Finishers

'inisher 8 @ -9=0&econd 5eliefs/

<o the followin# circuit as shown twiceK 1)) Burpees (H3 secs), rest 13 secs 1B) )lternatin# :ateral :un#es (H3 secs), rest 13 secs 19) 9lose-1rip >42th 0ep .ushups (H3 secs), rest 13 secs 1<) =kater Eops (H3 secs), rest 13 secs

'inisher 8 A The +nfamous -.s Company/

<o the followin# circuit as many times as possi'le in > minutes. !ell your campers to simply rest when needed, 'ut the clock will continue to tick. 1)) :un#e Cumps (>4side) 1B) Burpee4=piderman .ushup 9om'o (>) 19) G-Body Mountain 9lim'ers (>4side)

'inisher 8 B -The &%inging Cauntlet/

<o the followin# circuit twice, restin# for 53 seconds 'etween circuitsK 1)) *B4<B =win#s (23 secs) 1B) "le-ated .ushups (1H secs4side) 19) *B4<B =win#s (23 secs) 1<) Bodywei#ht, =trap or Band 0ows (>3 secs) 1") *B4<B =win#s (23 secs)

www.WorkoutFinishers.com - 15 -

Bootcamp Finishers

'inisher 8 9= -Camping %ith 6ears/

1ood times for the a's are ahead. <o the followin# circuit twice, restin# for >3 seconds 'etween circuitsK 1)) Bear 9rawl (>3 secs) 1B) !otal Body "8tensions (>3 secs) 19) Bear 9rawl (>3 secs) 1<) )lternatin# Bodywei#ht 9hops (>3 secs) 1") Bear 9rawl (>3 secs) 1F) Cumpin# Cacks (>3 secs)

'inisher 8 99 -+ts Dust Deuce/

<o the followin# circuit as many times as possi'le in > minutes. !ell your campers to rest when needed, 'ut the clock will continue to tickK 1)) Burpees (5) 1B) Marrow =tance =;uat (5) 19) =piderman 9lim' .ushup (54side) 1<) Cumpin# Cacks (5) 1") =;uat !hrusts (5)

'inisher 8 9: -6:6 6urpees/

<o the followin# circuit > times, restin# for >3 seconds 'etween circuitsK 1)) :ateral Cumps (53 secs) 1B) !riple .ushups (53 secs of <ecline .ushups, followed immediately 'y 53 seconds of 9lose-1rip .ushups, followed immediately 'y 53 seconds of Mormal .ushups) 19) =plit =huffle (53 secs) 1<) Burpee4G-Body Mountain 9lim'er 9om'o (53 secs) 1") Burpee (53 secs)

www.WorkoutFinishers.com - 1> -

Bootcamp Finishers

'inisher 8 9. -&uper &tars/

<o the followin# as shown up to I timesK 1)) =tar Cumps (1H secs), rest 13 secs 1B) .lank (1H secs), rest 13 secs

'inisher 8 9< -The &1uat Eold Cauntlet/

<o the followin# as shown one timeK 1)) Mountain 9lim'er =print to =tart (2 mountain clim'ers per side, then sprint >-2 strides) (23 secs) 1B) =;uat Eold (53 secs) 19) =piderman .ushups (23 secs) 1<) =;uat Eold (53 secs) 1") Bodywei#ht, =trap or Band 0ow (23 secs) 1F) =;uat Eold (53 secs) 11) $nchworm (23 secs) 1E) =;uat Eold (53 secs)

'inisher 8 9> -The &1uatting Dacks/

<o the followin# superset twice, restin# for >3 seconds 'etween supersetsK 1)) =;uat !hrusts (1 min) 1B) Cumpin# Cacks (1 min)

www.WorkoutFinishers.com - 12 -

Bootcamp Finishers

'inisher 8 9? -6urpee0athon/
<o the followin# as shown up to I timesK Burpees (>3 secs), rest 13 secs

'inisher 8 9@ -&i"07ack ;egs/

<o the followin# circuit as shown one timeK Bul#arian =plit =;uat (>3 secs4side) =ta'ility Ball =tir-the-.ot (1H secs4side) Walkin# :un#es (>3 secs) =ta'ility Ball or )' Wheel 0ollout (>3 secs) 1o'let =;uat (>3 secs) Body =aw (>3 secs) )lternatin# :ateral :un#e (>3 secs) .ushup =ide .lank (>3 secs4side)

'inisher 8 9A -&tarring the Eopper/

<o the followin# superset > times, restin# for >3 seconds 'etween supersetsK 1)) =tar Cumps (>3 secs) 1B) 1rasshopper .ushups (>3 secs)

www.WorkoutFinishers.com - 1H -

Bootcamp Finishers

'inisher 8 9B -Totally Ta!ata/

<o the followin# as shown up to 7 timesK !otal Body "8tensions (fast tempo) (53 secs), rest 13 secs

'inisher 8 := -The &pider Cauntlet/

<o the followin# circuit twice, restin# for >3 seconds 'etween circuitsK 1)) =piderman 9lim' .ushups (>3 secs) 1B) Marrow-=tance 1o'let =;uat (>3 secs) 19) =piderman 9lim' (>3 secs) 1<) =win# :un#e (>3 secs4side) 1") =piderman .ushups (>3 secs) 1F) =trap, Band or Bodywei#ht 0ow (>3 secs) 11) =piderman .ushup .lank (1H secs4side)

'inisher 8 :9 -The Deuce is ;oose $gain/

<o the followin# circuit as many times as possi'le in H minutes. !ell your campers to simply rest when needed, 'ut the clock will continue to tickK 1)) Burpee4G-Body Mountain 9lim'er 9om'o (5) 1B) Bul#arian =plit =;uat (1-145 rep style) (54side) 19) "le-ated .ushups (54side) 1<) Cump =;uats (5) 1") =kater Eops (54side)

www.WorkoutFinishers.com - 1I -

Bootcamp Finishers

'inisher 8 :: -Eitting the <=s/

<o the followin# superset > times, restin# for >3 seconds 'etween supersetsK 1)) 0eachin# :un#e (23 secs4side) 1B) Band, =trap or Bodywei#ht 0ow (23 secs) 19) !riple =top .ushup (23 secs) 1<) Cumpin# Cacks (23 secs)

'inisher 8 :. -Meta!olic Chaos Countdo%n/

<o the followin# circuit, restin# when needed. $n the first circuit, you will perform I reps of each e8ercise. $n the ne8t circuit, you will perform H reps of each e8ercise. 9ontinue in this fashion until you complete 1 rep of each e8ercise. 1)) =ide-to-=ide Cumps (I4side, H4side, etc., etc. down to 14side) 1B) <ecline 9lose-1rip .ushups (I, H, etc., etc., down to 1) 19) !otal Body "8tensions (I, H, etc., etc. down to 1)

'inisher 8 :< ->0Minute Meta!olic Toast/

<o the followin# circuit one time, restin# when needed, 'ut the clock will continue to tickK 1)) /ertical Cump and =tick (1 min) 1B) =ta'ility Ball Cackknife .ushup 9om'o (1 min) 19) =trap or Band 0ow with 1-=econd .ause at the !op (1 min) 1<) =;uat !hrusts (1 min)

www.WorkoutFinishers.com - 1L -

Bootcamp Finishers

'inisher 8 :> -;ets Cet (ccentric/

<o the followin# circuit 2 times, restin# for >3 seconds 'etween circuitsK 1)) "ccentric .ushup (>3 secs) 1B) "ccentric .risoner =;uat (>3 secs) 19) =piderman .ushup .lank (1H secs4side)

'inisher 8 :? -The Death Cauntlet/

<o the followin# circuit one time, restin# as needed, 'ut the clock will continue to tick (special thanks to !odd <urkin for the <eath 9rawl e8ercise)K 1)) <eath 9rawl (1 min) 1B) *B4<B =win#s (>3 secs) 19) <eath 9rawl (1 min) 1<) @ffset .ushups (1H secs4side) 1") <eath 9rawl (1 min)

'inisher 8 :@ -6ring Your &a%/

<o the followin# superset twice, restin# for 53 seconds 'etween supersetsK 1)) Body =aw (1 min) 1B) )lternatin# .risoner :un#e (1 minute)

www.WorkoutFinishers.com - 17 -

Bootcamp Finishers

'inisher 8 :A -The ,pper &moker/

<o the followin# circuit as many times as possi'le in > minutesK 1)) !riple =top .ushup (H) 1B) =trap, Band or Bodywei#ht 0ow (H) 19) .lank to !ricep "8tensions (H)

'inisher 8 :B -Counting Do%n the Mountain/

<o the followin# superset as shown, restin# when needed. *eep it mo-in#, 'ut tell your campers to rest if needed and ,ust ,ump 'ack in. 9omplete 7 reps of each e8ercise in the first superset. $n the ne8t superset, you will complete L reps of each e8ercise. 9ontinue in this fashion until you complete 1 rep of each e8erciseK 1)) )lternatin# .risoner 0e-erse :un#e (74side, L4side, etc., etc. down to 14side) 1B) G-Body Mountain 9lim'er (74side, L4side, etc., etc. down to 14side)

'inisher 8 .= -Dust Fonging $round/

<o the followin# circuit twice, restin# for >3 seconds 'etween circuitsK 1)) *on# (53 secs) 1B) 1o'let =plit =;uat (53 secs4side) 19) *on# (53 secs) 1<) 9lose-1rip >42th 0ep .ushups (53 secs) 1") *on# (53 secs)

www.WorkoutFinishers.com - 1O -

Bootcamp Finishers

'inisher 8 .9 -The Meta!olic Monster/

<o the followin# circuit one time, restin# as needed. 0eward )M6@M" who completely finishes this nasty finisher. 1)) /ertical Cump and =tick (>3 secs), rest 13 secs 1B) <ecline 9lose-1rip .ushups (>3 secs), rest 13 secs 19) =trap or Band 0ow (>3 secs), rest 13 secs 1<) .lank to !riceps "8tension (>3 secs), rest 13 secs 1") *B4<B =win#s (>3 secs), rest 13 secs 1F) !riple =top .ushups (>3 secs), rest 13 secs 11) !otal Body "8tensions (>3 secs), rest 13 secs 1E) Burpees (>3 secs), rest 13 secs 1$) =kater Eops (>3 secs), rest 13 secs 1C) Marrow-=tance =;uats (>3 secs), rest 13 secs 1*) Cumpin# Cacks (>3 secs)

www.WorkoutFinishers.com - 53 -

Bootcamp Finishers

("ercise ;i!rary (("ercises are in order of appearance)

'inishers 90< F6GD6 &%ings =tand with your feet wider than shoulder-width apart. Eold a sin#le *ettle'ell or dum''ell in 'oth hands in front of your 'ody at arm+s len#th. .ush your hips 'ack and swin# the *ettle'ell or dum''ell 'etween your le#s. <ri-e 'ack up to the start position and swin# the *ettle'ell or dum''ell up to chest hei#ht. Mo-e at a ;uick pace.

&piderman Clim! Brace your a's. =tart in the top of the pushup position. *eep your a's 'raced, pick one foot up off the floor, and slowly 'rin# your knee up outside of your shoulder and touch your foot to the #round. *eep your a's 'raced and slowly return your le# to the start position. )lternate sides until you complete all of the re;uired repetitions.

www.WorkoutFinishers.com - 51 -

Bootcamp Finishers 'inishers 90< $lternating 7risoner ;unge =tand with your feet shoulder-width apart and hands clasped 'ehind your head. =tep forward with one le#, takin# a sli#htly lar#er than normal step. *eep your 'ack toe on the #round and use it to help keep your 'alance. !he 'ack knee should also 'e 'ent. :ower your 'ody until your front thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. .ush 'ack to the start position and switch le#s.

Mountain Clim!ers Brace your a's. =tart in the top of the push-up position. *eep your a's 'raced, pick one foot up off the floor, and slowly 'rin# your knee up to your chest. <o not let your hips sa# or rotate. *eep your a's 'raced and slowly return your le# to the start position. )lternate sides until you complete all of the re;uired repetitions.

www.WorkoutFinishers.com - 55 -

Bootcamp Finishers 'inishers 90< ;ateral ;unge (aka &ide ;unge) =tand with feet shoulder-width apart holdin# dum''ell or kettle'ell at chest hei#ht (optional). !ake a lar#e step sideways (laterally) with one le# into a wide s;uat position. *eep your upper 'ody upri#ht and your lower 'ack flat. .ush with your outside le# to return to the startin# position.

H06ody Mountain Clim!er Brace your a's. =tart in the top of the push-up position. *eep your a's 'raced, pick one foot up off the floor, and slowly 'rin# your knee up to your opposite shoulder. <o not let your hips sa#. *eep your a's 'raced and slowly return your le# to the start position. )lternate sides until you complete all of the re;uired repetitions.

www.WorkoutFinishers.com - 5> -

Bootcamp Finishers 'inishers 90< Dump &1uats =;uat down with your feet ,ust outside shoulder width apart and 'rin#in# your #lutes and hips 'ack "8plode and ,ump up Be sure to land in the s;uat position (to reduce impact) and repeat as necessary.

Decline 7ushup *eep the a's 'raced and 'ody in a strai#ht line from toes (knees) to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart. "le-ate your feet onto stairs or a 'ench. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times.

www.WorkoutFinishers.com - 52 -

Bootcamp Finishers 'inishers 90< 6ody%eight 5o% =tand with your feet shoulder width apart and your arms e8tended in front of you as if you are performin# a standin# row. Brin# your arms in while keepin# a O3 de#ree 'end with your el'ows =;uee%e your shoulder 'lades E)0< 0eturn to the startin# position

6and or &trap 5o% 1ra' the straps and take 5 steps 'ackward. :ean 'ack and rest the wei#ht on heels. Eold the straps with your palms facin# to#ether. *eep the a's 'raced and 'ody in a strai#ht line from heels to shoulders. 0ow your 'ody up until your chest is at strap hei#ht. =lowly return to the start position.

www.WorkoutFinishers.com - 5H -

Bootcamp Finishers 'inishers 90< +nch%orm !his is a powerful stretch for your hamstrin#s, so #o slow, and don+t round your 'ack. =tart in a modified push-up position, with your hands out in front of your shoulders. *eep your le#s strai#ht and walk your le#s towards your hands. 1o until you #et a stretch, 'ut don+t round your lower 'ack. @nce you #et a stretch, walk your hands out until you are in a modified pushup.

7risoner &1uat =tand with your feet ,ust #reater than shoulder-width apart. 9lasp your hands 'ehind your head. *eep your el'ows 'ack and shoulder 'lades pulled to#ether to work the upper 'ack. =tart the mo-ement at the hip ,oint. .ush your hips 'ackward and &sit 'ack into a chair(. Make your hips #o 'ack as far as possi'le. =;uat as deep as possi'le, 'ut keep your low 'ack tensed in a neutral position. <o not round your lower 'ack. .ush with your #lutes, hamstrin#s, and ;uadriceps to return to the start position.

www.WorkoutFinishers.com - 5I -

Bootcamp Finishers 'inishers 90< Close0grip 7ushup *eep the a's 'raced and 'ody in a strai#ht line from toes4knees to shoulders. .lace the hands on the floor inside shoulder-width apart. =lowly lower yourself down until you are an inch off the #round. !uck your el'ows into your sides as you lower your 'ody. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times and el'ows tucked in.

6ody%eight 5o% (see a!o e) &trap or 6and 5o% (see a!o e) F6GD6 &%ings (see a!o e)

www.WorkoutFinishers.com - 5L -

Bootcamp Finishers 'inishers >0A &ta!ility 6all 5ollout *neel on a mat and place your clasped hands on the top of a medium si%ed 'all. Brace your a's and slowly lean forward and roll your hands o-er the 'all while the 'all mo-es away from your 'ody. *eep your 'ody in a strai#ht line and #o as far as you can with perfect form. 9ontract your a's and re-erse the motion to return to the upri#ht position.

&ta!ility 6all Dackknife .lace your feet on the 'all and hands on the floor, sli#htly wider than shoulder width. With your arms strai#ht and your 'ack flat, your 'ody should form a strai#ht line from your shoulders to your ankles. *eepin# your 'ack strai#ht (don?t round it), roll the 'all as close to your chest as possi'le 'y contractin# your a's and pullin# it forward. .ause and then return the 'all to the startin# position 'y rollin# it 'ackward. <o M@! round your lower 'ack.

www.WorkoutFinishers.com - 57 -

Bootcamp Finishers 'inishers >0A 7ushup &ide 7lank :ie on a mat on your ri#ht side. =upport your 'odywei#ht with your knees and on your ri#ht el'ow. 0aise your 'ody in a strai#ht line so that your 'ody ho-ers o-er the mat. *eep your 'ack strai#ht and your hips up. Eold your a's ti#ht. 9ontract them as if someone was a'out to punch you in the stomach, 'ut 'reath normally.

H06ody Mountain Clim!er (see a!o e) Triple &top 7ushup *eep a's 'raced and 'ody in a strai#ht line from knees to shoulders. Eands should 'e sli#htly wider than shoulder width apart. :ower into a pushup position, 'ut halfway down pause for one second. !hen continue to lower yourself until you are 5 inches off the #round. .ause for one second. 0eturn to the startin# position. !hat+s one rep.

www.WorkoutFinishers.com - 5O -

Bootcamp Finishers 'inishers >0A Dumping Dacks =tand on the 'alls of your feet with your feet shoulder width-apart and arms 'y side. Cump your feet out to your sides and raise your hands o-erhead at the same time. 0eturn to the startin# position

&piderman 7ushup *eep the a's 'raced and 'ody in a strai#ht line from toes (knees) to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart. =lowly lower yourself down until you are 5 inches off the #round. )s you lower yourself, slowly 'rin# your ri#ht knee up to your ri#ht el'ow. *eep your foot off the #round as you do so. .ush throu#h your chest, shoulders and triceps to return to the start position, and return your le# to the start position. )lternate sides until you complete all repetitions. *eep your 'ody in a strai#ht line at all times and try not to twist your hips.

www.WorkoutFinishers.com - >3 -

Bootcamp Finishers 'inishers >0A Total 6ody ("tension =tart in the standin# position as if you were #oin# to do a 'odywei#ht s;uat. <ip down ;uickly into a ;uarter s;uat and swin# your arms 'ehind you 'y your sides. "8plode up and e8tend your 'ody onto your toes, raisin# your arms o-erhead. 9ontrol the descent 'ack and in one mo-ement return to the dip 'efore e8plodin# 'ack up a#ain. This is a non0impact replacement for Iumping#

Decline 7ushups (see a!o e) 6urpees =tand with your feet shoulder-width apart. <rop down onto your hands and feet, then thrust your feet 'ack so you are in a pushup position. !hrust your feet 'ack in and then stand up. 6ou can add a -ertical ,ump at the end as well.

www.WorkoutFinishers.com - >1 -

Bootcamp Finishers 'inishers >0A $lternating ;ateral ;unges (see a!o e) Close0Crip .G<th 5ep 7ushups With your hands inside shoulder-width apart and maintainin# a strai#ht line with your 'ody, lower yourself until you are you a'out LHP of the way down *eep your a's 'raced and push yourself 'ack to the startin# position

&kater Eops Q =tart with your feet shoulder width apart Q Cump to one side on one foot, shiftin# all your wei#ht to the le# you ,umped out with Q Mow ,ump to the other side with the other le# and repeat.

www.WorkoutFinishers.com - >5 -

Bootcamp Finishers 'inishers >0A ;unge Dumps =tart in the 'ottom of a split s;uat position. 6our front thi#h should 'e parallel to the floor, your torso upri#ht, and your a's 'raced. Cump up e8plosi-ely and switch le# positions in the air. 6our 'ack le# 'ecomes the front le#, and -ice -ersa. )'sor' the landin# with your muscles. *eep your a's 'raced and torso upri#ht. )lternate sides without restin# 'etween sides

www.WorkoutFinishers.com - >> -

Bootcamp Finishers 'inishers >0A 6urpeeG&piderman 7ushup Com!o =tand with your feet shoulder width apart. =;uat down on your feet and hands *ick your feet out to form a pushup position .erform a =piderman pushup 'y #oin# down into a pushup, 'rin#in# one knee to the side. 0epeat for the other side (do 1 rep on each side). *ick your feet 'ack in and stand or ,ump 'ack up

H06ody Mountain Clim!er (see a!o e)

www.WorkoutFinishers.com - >2 -

Bootcamp Finishers 'inishers B09: F6GD6 &%ings (see a!o e) (le ated 7ushups *eep the a's 'raced and 'ody in a strai#ht line from knees to shoulders. .lace the left hand on the floor and the ri#ht hand ele-ated 2-I inches on an aero'ic step. Eands are sli#htly wider than shoulder width apart (normal pushup width). =lowly lower yourself down until you are 5 inches off the #round. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times. .erform all repetitions in this manner and then switch to do all repetitions with the other arm ele-ated. *eep your a's 'raced.

F6GD6 &%ings (see a!o e) 6ody%eight 5o% (see a!o e) 6and or &trap 5o% (see a!o e) F6GD6 &%ings (see a!o e) 6ear Cra%l <o not do this if you ha-e 'ack pro'lems =tart on all fours Mo-e forward with your hands and feet !hen mo-e 'ackwards

www.WorkoutFinishers.com - >H -

Bootcamp Finishers 'inishers B09: Total 6ody ("tension (see a!o e) 6ear Cra%l (see a!o e) $lternating 6ody%eight Chops =tart 'y holdin# your hands a'o-e your head and to the side. $n a dia#onal and choppin# motion, 'rin# your hands towards the opposite knee with a sli#ht 'end in 'oth knees. 0eturn to the startin# position )lternate sides with each rep.

6ear Cra%l (see a!o e) Dumping Dacks (see a!o e) 6urpees (see a!o e)

www.WorkoutFinishers.com - >I -

Bootcamp Finishers 'inishers B09: 3arro%0&tance 6W (6ody%eight) &1uat Q =tand with your feet M)00@W"0 than hip-width apart. Q =tart the mo-ement at the hip ,oint. .ush your hips 'ackward and &sit 'ack into a chair(. Make your hips #o 'ack as far as possi'le. Q =;uat as deep as possi'le, 'ut keep your low 'ack tensed in a neutral position. Q <on+t let your lower 'ack 'ecome rounded. Q .ush with your #lutes, hamstrin#s, and ;uadriceps to return to the start position.

www.WorkoutFinishers.com - >L -

Bootcamp Finishers 'inishers B09: &piderman Clim! 7ush0up *eep the a's 'raced and 'ody in a strai#ht line from toes (knees) to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart. =lowly lower yourself down until you are an inch off the #round. )s you lower yourself, slowly 'rin# your ri#ht knee up to your ri#ht el'ow. Touch the foot to the groundJthis allo%s you to !ring your knee up higher and %ork your a!s harder than the other ersion of the e"ercise# .ush throu#h your chest, shoulders and triceps to return to the start position, and return your le# to the start position. )lternate sides until you complete all repetitions. *eep your 'ody in a strai#ht line at all times and try not to twist your hips.

Dumping Dacks (see a!o e) &1uat Thrusts =tart in the pushup position with your a's 'raced Brin# your feet in towards your chest in an e8plosi-e fashion 0eturn to the startin# position 'y &kickin#( your feet 'ack out

www.WorkoutFinishers.com - >7 -

Bootcamp Finishers 'inishers B09: ;ateral Dumps Q =tand with your knees 'ent, a's 'raced, and hips 'ack. Q Cump laterally and land with your knees 'ent and hips 'ack to a'sor' the landin# forces in your muscles. Q 0epeat to the other side with as little rest as possi'le 'etween ,umps. Q )lways land with your knees 'ent.

Triple 7ushups (for Decline and Close0Crip 7ushups, see a!o e) 7ushup *eep the a's 'raced and 'ody in a strai#ht line from toes4knees to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart. =lowly lower yourself down until you are an inch off the #round. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times.

www.WorkoutFinishers.com - >O -

Bootcamp Finishers 'inishers B09: &plit &huffle =tand with one foot forward and the other 'ack in a split stance. 0aise your opposite arm and 'rin# it forward. !ake your same arm 'ack. Ruickly switch your arm and foot position, almost as if you were runnin# in place. 9ontinue to alternate, doin# this e8ercise as rapidly as possi'le. $t+s tricky and re;uires some coordination

6urpeeGH06ody Mountain Clim!er Com!o =tand with your feet shoulder-width apart. <rop down onto your hands and feet, then thrust your feet 'ack so you are in a pushup position. .erform an G-Body Mountain 9lim'er (1 per side) (see photo 'elow) !hrust your feet 'ack up to your chest and stand 'ack up. 6ou can add a -ertical ,ump at the end as well.

www.WorkoutFinishers.com - 23 -

Bootcamp Finishers 'inishers B09: 6urpees (see a!o e)

www.WorkoutFinishers.com - 21 -

Bootcamp Finishers 'inishers 9.09? &tar Dumps Q =tand with your feet a'out shoulder width apart and your hands at your sides Q .artially s;uat down with your arms crossed in front of you Q Cump and simultaneously 'rin# your arms a'o-e your head as if you+re performin# a ,umpin# ,ack in mid-air Q 0eturn to the startin# position ('e sure to land in the partial s;uat to a'sor' the landin#)

7lank :ie on your stomach on a mat. 0aise your 'ody in a strai#ht line and rest your 'odywei#ht on your el'ows and toes so that your 'ody ho-ers o-er the mat. *eep your 'ack strai#ht and your hips up. Eold ('race) your a's ti#ht. 9ontract them as if someone was a'out to punch you in the stomach, 'ut 'reath normally. Eold this position for the recommended amount of time.

www.WorkoutFinishers.com - 25 -

Bootcamp Finishers 'inishers 9.09? MC &print to &tart =tart in pushup position <o 2 mountain clim'ers per side, and with knee at chest, 9ome out of that position and do 5-> strides, !hen #o down to mountain clim'ers, do 2 reps per side, 1o 'ack across from where you came from (if doin# in small area)

www.WorkoutFinishers.com - 2> -

Bootcamp Finishers 'inishers 9.09? 6ody%eight &1uat Eold =tand with your feet ,ust #reater than shoulder-width apart. =tart the mo-ement at the hip ,oint. .ush your hips 'ackward and &sit 'ack into a chair(. Make your hips #o 'ack as far as possi'le. =;uat as deep as possi'le, 'ut keep your low 'ack tensed in a neutral position. <on+t let your lower 'ack 'ecome rounded. Eold the 'ottom position as instructed .ush with your #lutes, hamstrin#s, and ;uadriceps to return to the start position.

@0 Wall &1uat Eold *eepin# your 'ack a#ainst the wall, slide down in the s;uat position with your feet ,ust outside shoulder width apart. *eep your a's 'raced and your 'ack a#ainst the wall.

www.WorkoutFinishers.com - 22 -

Bootcamp Finishers 'inishers 9.09? &piderman 7ushups (see a!o e) &1uat Eold (see a!o e) 6ody%eight 5o% (see a!o e) &trap or 6and 5o% (see a!o e) +nch%orm (see a!o e) &1uat Eold (see a!o e) &1uat Thrusts (see a!o e) Dumping Dacks (see a!o e) 6urpees (see a!o e)

www.WorkoutFinishers.com - 2H -

Bootcamp Finishers 'inishers 9@0:= 6ulgarian &plit &1uat =tand with your feet shoulder-width apart. Eold dum'ells in each hand if needed. .lace the instep of one foot on a 'ench. =tep forward with the other foot, takin# a sli#htly lar#er than normal step. 9ontract your #lutes, 'race your a's and keep your spine in a neutral position. :ower your 'ody until your front thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. .ush up to the upri#ht position. =tay in a split-s;uat stance. .erform all reps for one le# and then switch.

&ta!ility 6all &tir0the07ot Brace your a's. .ut your el'ows on the 'all. With your arms strai#ht and your 'ack flat, your 'ody should form a strai#ht line from your shoulders to your ankles. Mo-e your arms in a circular motion in one direction while keepin# your a's 'raced and torso in a strai#ht line.

www.WorkoutFinishers.com - 2I -

Bootcamp Finishers 'inishers 9@0:=

Walking ;unge =tand with your feet shoulder-width apart. =tep forward with your ri#ht le#, takin# a sli#htly lar#er than normal step. *eep your left toe on the #round and use it to help keep your 'alance. !he left knee should also 'e 'ent. :ower your 'ody until your ri#ht thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. <ri-e throu#h the lead le# to step forward to the standin# position. )lternate sides.

&ta!ility 6all 5ollout (see a!o e) $! Wheel 5ollout *neel on a mat with your hands on the a' wheel. *eep your 'ody in a strai#ht line, 'race your a's, and keep your low 'ack tensed. =lowly roll out as far as is comforta'le. *eep your a's 'raced, and contract them ma8imally to come 'ack up to the start.

www.WorkoutFinishers.com - 2L -

Bootcamp Finishers 'inishers 9@0:= Co!let &1uat =tand with your feet ,ust #reater than shoulder-width apart. Eold a dum''ell in a &cupped( position at chest hei#ht. =tart the mo-ement at the hip ,oint. .ush your hips 'ackward and &sit 'ack into a chair(. Make your hips #o 'ack as far as possi'le. =;uat as deep as possi'le, 'ut keep your low 'ack tensed in a neutral position. <on+t let your lower 'ack 'ecome rounded. .ush with your #lutes, hamstrin#s, and ;uadriceps to return to the start position.

www.WorkoutFinishers.com - 27 -

Bootcamp Finishers

'inishers 9@0:= 6odysa% =upport your wei#ht on your forearms and your toes. .ut your toes on a towel if you are on a wood floor. $f you are on carpet, put your toes on a wei#ht plate. *eep your a's 'raced and 'reathe normally. =lide your feet out 'ehind you I inches and then slide them 'ack in. $t+s tou#h to see in the photos, 'ut you+ll feel it when you try itA

$lternating ;ateral ;unge (see a!o e) 7ushup &ide 7lank (see a!o e) &tar Dumps (see a!o e) Crasshopper 7ush0up =tart in a pushup position. <rop your ri#ht hip, and rotate your ri#ht le# so that it mo-es under your 'ody and your ri#ht foot ends up outside your left hand. 0e-erse the mo-ement and 'rin# your le# 'ack to the start position. )lternate sides.

www.WorkoutFinishers.com - 2O -

Bootcamp Finishers 'inishers 9@0:= Total 6ody ("tension (see a!o e) &piderman Clim! 7ushups (see a!o e) 3arro% &tance Co!let &1uat .erform a 1o'let =;uat with your feet hip-width apart. Eold the dum''ell at chest hei#ht. .ush your hips 'ack, 'end your knees, and keep your chest up. <ri-e throu#h your #lutes and ;uads to return to the start position.

&piderman Clim! (see a!o e)

www.WorkoutFinishers.com - H3 -

Bootcamp Finishers 'inishers 9@0:= &%ing ;unge <o a re-erse lun#e for your left le# 'y steppin# 'ack with your ri#ht le#. !hen step forward with your ri#ht le# so that you do a forward lun#e workin# the ri#ht le#. 9ontinue for all reps mo-in# one le# then switch. !his can 'e done with dum''ells or ,ust 'odywei#ht

&piderman 7ushups (see a!o e) 6ody%eight 5o% (see a!o e) &trap or 6and 5o% (see a!o e)

www.WorkoutFinishers.com - H1 -

Bootcamp Finishers 'inishers 9@0:= &piderman 7ushup 7lank *eep the a's 'raced and 'ody in a strai#ht line from toes (knees) to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart. =lowly lower yourself down until you are 5 inches off the #round. )s you lower yourself, slowly 'rin# your ri#ht knee up to your ri#ht el'ow. *eep your foot off the #round as you do so. Eold this position as prescri'ed. .ush throu#h your chest, shoulders and triceps to return to the start position, and return your le# to the start position. )lternate sides until you complete all repetitions. *eep your 'ody in a strai#ht line at all times and try not to twist your hips.

www.WorkoutFinishers.com - H5 -

Bootcamp Finishers 'inishers :90:< 6urpeeGH06ody Mountain Clim!er Com!o (see a!o e) 6ulgarian &plit &1uat 9K9G: reps =tand with your feet shoulder-width apart. .lace the instep of one foot on a 'ench. =tep forward with the other foot, takin# a sli#htly lar#er than normal step. 9ontract your #lutes, 'race your a's and keep your spine in a neutral position. :ower your 'ody until your front thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. Push through the lead foot to come HALFWAY up and then drop back down to the bottom position. Then push through the foot ALL the way up to the upright position. =tay in a split-s;uat stance and perform all reps for one le# and then switch.

(le ated 7ushups (see a!o e) Dump &1uat (see a!o e) &kater Eops (see a!o e)

www.WorkoutFinishers.com - H> -

Bootcamp Finishers 'inishers :90:< 5eaching ;unge =tand with your feet shoulder-width apart and then stand on one le#, 'alance yourself, and then 'end your knee and reach forward as you s;uat down. 0each as far as you can while keepin# your chest up and 'ack flat. 0eturn to the startin# position without losin# your 'alance. .erform all repetitions on one le# and then switch.

6ody%eight 5o% (see a!o e) &trap or 6and 5o% (see a!o e) Triple &top 7ushup (see a!o e) Dumping Dacks (see a!o e) &ide0to0&ide Dumps Q =tand with your knees 'ent, a's 'raced, and hips 'ack. Q Cump laterally and land with your knees 'ent and hips 'ack to a'sor' the landin# forces in your muscles. Q 0epeat to the other side with as little rest as possi'le 'etween ,umps. Q )lways land with your knees 'ent.

www.WorkoutFinishers.com - H2 -

Bootcamp Finishers 'inishers :90:< Decline Close0Crip 7ushups *eep the a's 'raced and 'ody in a strai#ht line from toes (knees) to shoulders. .lace the hands on the floor ,ust inside shoulder-width apart. "le-ate your feet onto stairs or a 'ench. :ower yourself down until you are 5 inches off the #round. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times.

Total 6ody ("tension (see a!o e) Lertical Dump and &tick =tand in the start position for the 'odywei#ht s;uat. =;uat down and ,ump up as hi#h as possi'le. Bend your knees when you land to a'sor' the force with your muscles. =tick and hold the landin# for 1 second. *eep your knees 'ent. 0eset your position and ,ump a#ain.

www.WorkoutFinishers.com - HH -

Bootcamp Finishers 'inishers :90:< &ta!ility 6all Dackknife07ushup Com!o Brace your a's. .ut your hands on the floor and rest your shins on the 'all. With your arms strai#ht and your 'ack flat, your 'ody should form a strai#ht line from your shoulders to your ankles. !uck your knees to your chest 'y rollin# the 'all to your chest 'y contractin# your a's and pullin# it forward. 0eturn to the startin# position. Bend your el'ows and lower down into a pushup position. .ause and then push 'ack up 0epeat as necessary

6and or &trap 5o% %ith 90&ec 7ause 1ra' the straps and take 5 steps 'ackward. :ean 'ack and rest the wei#ht on heels. Eold the straps with your palms facin# to#ether. *eep the a's 'raced and 'ody in a strai#ht line from heels to shoulders. 0ow your 'ody up until your chest is at strap hei#ht. .ause for one second, s;uee%in# your shoulder 'lades to#ether =lowly return to the start position.

www.WorkoutFinishers.com - HI -

Bootcamp Finishers 'inishers :90:< &1uat Thrusts (see a!o e)

www.WorkoutFinishers.com - HL -

Bootcamp Finishers 'inishers :>0:A (ccentric 7ush0up =ame as re#ular pushup (see a'o-e for photo) 'ut take H seconds to lower yourself to the #round. (ccentric 7risoner &1uat =ame as prisoner s;uat (see a'o-e for photo), 'ut take H seconds to lower yourself. &piderman 7ushup 7lank (see a!o e)

www.WorkoutFinishers.com - H7 -

Bootcamp Finishers 'inishers :>0:A Death Cra%l =tart in a push-up position as you #rip a pair of dum''ells. <o two push-ups, two plank rows with your left hand and two rows with your ri#ht. (!o perform a row, maintain the push-up position, 'ut 'rin# one el'ow up close to your torso as you 'alance on the dum''ell in your opposite hand.) Mow, do a walkin# plank, mo-in# forward se-eral feet 'y liftin# the dum''ells and your feet, and takin# tiny steps. (0emain in the up position of the push-up.) =tand up and do a ,ump s;uat with dum''ells. <rop down and repeat the se;uence.

www.WorkoutFinishers.com - HO -

Bootcamp Finishers 'inishers :>0:A F6GD6 &%ings (see a!o e) Death Cra%l (see a!o e) 4ffset 7ushup *eep your a's 'raced and 'ody in a strai#ht line from toes to shoulders. .lace the hands on the floor sli#htly wider than shoulder-width apart, BB! place one hand in front of shoulder le-el and the other hand 'ehind shoulder le-el. =lowly lower yourself down until you are 1 inch off the #round. .ush throu#h your chest, shoulders and triceps to return to the start position. *eep your 'ody in a strai#ht line at all times. <o all reps for one side and then chan#e hand positions and complete all other reps.

Death Cra%l (see a!o e) 6odysa% (see a!o e) $lternating 7risoner ;unge (see a!o e) Triple &top 7ushup (see a!o e) 6ody%eight 5o% (see a!o e) &trap or 6and 5o% (see a!o e)

www.WorkoutFinishers.com - I3 -

Bootcamp Finishers 'inishers :>0:A 7lank %ith Triceps ("tension Q 0aise your 'ody in a strai#ht line and rest your 'odywei#ht on your el'ows and toes so that your 'ody ho-ers o-er the mat. Q *eep your 'ack strai#ht and your hips up. Eold ('race) your a's ti#ht. 9ontract them as if someone was a'out to punch you in the stomach, 'ut 'reath normally. Q Mow contract your triceps and press your palms into the #round and push your 'ody up to the push-up position D takin# 5 seconds to do it. Q =lowly return to the start position.

www.WorkoutFinishers.com - I1 -

Bootcamp Finishers 'inishers :B0.9 7risoner 5e erse ;unge =tand with your feet shoulder-width apart and hands clasped 'ehind your head. =tep 'ackward with one le#, takin# a sli#htly lar#er than normal step. *eep your 'ack toe on the #round and use it to help keep your 'alance. !he 'ack knee should also 'e 'ent. :ower your 'ody until your front thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. .ull 'ack to the start position with the front le#.

H06ody Mountain Clim!er (see a!o e) Fong =;uat down onto all fours. 0ise up on the 'alls of your feet. .ull your 'ody forward with your arms while hoppin# forward, like a #orilla.

www.WorkoutFinishers.com - I5 -

Bootcamp Finishers 'inishers :B0.9 Co!let &plit &1uat =tand with your feet shoulder-width apart and hold a dum''ell in front of your chest. =tep forward with your one le#, takin# a sli#htly lar#er than normal step. .ress the front of your 'ack foot into the #round and use it to help keep your 'alance. !he 'ack knee should also 'e 'ent. 9ontract your #lutes, 'race your a's and keep your spine in a neutral position. :ower your 'ody until your front thi#h is parallel to the #round. *eep your upper 'ody upri#ht and your lower 'ack flat. .ush up to the upri#ht position, 'ut don+t step 'ack. =tay in a split-s;uat stance. .erform all reps for one le# and then switch.

Fong (see a!o e) Close0Crip .G<th 5ep 7ushups (see a!o e) Fong (see a!o e) Lertical Dump and &tick (see a!o e) Decline Close0Crip 7ushups (see a!o e) &trap or 6and 5o% (see a!o e) 7lank to Triceps ("tension (see a!o e) F6GD6 &%ings (see a!o e) Triple &top 7ushups (see a!o e) Total 6ody ("tensions (see a!o e)

www.WorkoutFinishers.com - I> -

Bootcamp Finishers 'inishers :B0.9 6urpees (see a!o e) &kater Eops (see a!o e) 3arro%0&tance &1uats (see a!o e) Dumping Dacks (see a!o e)

www.WorkoutFinishers.com - I2 -

Bootcamp Finishers

More 5esources to 'at0Torching 'inishers To ,se With Your 'a orite Workouts
%%%#Workout'inishers#com 0 1et 23 uni;ue meta'olic workout finishers to use with any pro#ram (and some can 'e used as an intense short workout). %%%#Train%ith'inishers#com - Blo# dedicated to meta'olic workout finishers Burn fat in ,ust minutes with 6@B0 fa-orite workouts Break a wei#ht loss plateau =kyrocket your conditionin# <one in ,ust a fraction of the time cardio takes D with 'etter results

-Mike really changed up my ision of a %orkout/ M 7hilip

- Ee had a fresh approach to training/0 5o!in

www.WorkoutFinishers.com - IH -