Share3 Best Conditioning Exercises EVER
Mike Whitfield, Master CTTReady to rock? Sexy baby! Sexy! You want sexy results, yeah?
And THAT… is my best Kate impression. I’m horrible at it. Only Kate can be Kate with her awesome Aussie/New York hybrid accent.
I do believe this is my first time on Kate’s bloggity blog. That’s my fault. We’ve been friends for a long time now and we share a lot of the same philosophies on workout design. We’re not just “internet” friends, either. Here we are in Miami discussing everything from pancakes to football to smart workouts…
We don’t deal with gimmicks or fads, and if you’re reading this, you don’t either.
Hard, smart work is where it’s at, right?
Now the three conditioning exercises you’re about to discover, when combined strategically, is hard, smart work. I’ll do the design for you and combine them with the best workout grand finale to improve your overall fitness and burn fat until Christmas 2019 (that’s what my “Awesomeness” calculator came up with).
Just add this workout finisher (aka grand finale) at the end of your favorite workout, to dig even deeper into your fat stores.
And because of the design, you’ll end up getting the same results (if not better) in just a few minutes as you would with a traditional aerobic workout (like hitting the treadmill).
For all you study nerds, here’s some proof…
In the journal “Metabolism”, the study compared endurance training and short burst training, as found with the finisher you’ll do. The finisher group showed a nine-fold greater fat loss than the endurance-training group after 20 weeks.
Why? You’re hitting more muscle groups than traditional aerobic workouts or even intervals. Plus, there’s even less rest. That means more muscle damage.
More muscle damaged = more calories to recover.
Let’s dig in…
Conditioning Move # 1 – The KB or DB Swing
Aim for a weight you can do for 15-25 reps. If a finisher calls for 100 reps, do them in groups of 15 – 25. You’ll work more muscle and cause more damage, skyrocketing your metabolism. There’s also the density approach, which you’ll find out soon 
Keep the abs braced HARD and you’ll bullet-proof your back, too.
Here’s how to do it:
Conditioning Move # 2 – The Plank Jumping Jack
It’s an amazing 1-2 punch, that’s why. This heart-pounding move will burn calories and get your abs stronger than ever and more defined all at the same time.
You should try these using timed sets and try to improve your total reps each time. Start with 20 seconds and eventually move your way up to as high as a minute. This is also known as the coveted “Beast Mode”.
And then there’s the density approach, too. You’ll see very soon… don’t worry. (I love climaxes)
Here’s how to do it:
Conditioning Move # 3 – The Total Body Extension
Sadly, I laughed at this when I first saw it. Then I realized how powerful it is once I was smoked about 15 seconds into it.
The secret to this great move – do it EXPLOSIVELY. Go as hard as you can, but under control.
Here’s how to do it:
Now let’s rock these moves with an amazing metabolic finisher. Be sure to do this AFTER your main workout. Trust me. After this, you’ll be spent. This finisher uses the powerful “density” approach, where the rest periods are up to you… but keep them short.
7th Heaven Finisher
Do the following circuit as many times as possible in 7 minutes, resting only when needed. If your form gets sloppy, you MUST stop and rest. You want QUALITY reps.
KB or DB Swings (7)
Plank Jumping Jacks (7)
Total Body Extensions (7)
“Good lawd Mikey!”
I know. That’s the purpose. That’s, dare I say… “SEXY”. And you can get “sexy” results in 10 minutes or less with this finisher approach.
Finish strong,
Mikey “Pancakes” Whitfield, Master CTT
CLICK HERE to get 51 more finishers <= More Conditioning Moves
Mike Whitfield, a Master Certified Turbulence Trainer, has lost 105 pounds propelling his passion into the fitness industry. His unique approach of using a variety of workout finishers has helped thousands of people all over the world lose fat with his online and offline programs. He is known in the fitness industry for his cutting-edge finishers and humor. His finishers have been seen on the blogs of Men’s Health, Turbulence Training, Yahoo and more. He is also a contributor to the Men’s Health Big Book of Getting Abs. You can read more at www.workoutfinishers.com
