ShareToday I’ve a special treat from Mikey “Pancakes” Whitfield. It’s not edible… Sorry.
While in Vegas, I asked Mikey to give me a quick bodyweight finisher you can plug in at the END of your workout so that you can skip cardio and boost your metabolic rate.
3 min bodyweight finisher
=> Get 51 Follow-Along Finishers + Bonuses
You can add this quick 3 min workout to the end of your strength session today.
Here’s the workout plan:
Do as many rounds as possible in 3 minutes
A) Burpee cross body mountain climber combo x 5
B) Alternating reverse lunge x 5 (each leg)
C) Skater hops x 5 (each side)
Now Mikey has a number of sneaky tricks up his sleeve when it comes to unique ways to use finishers.
Enjoy the guest article!
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4 “Sneaky” Ways to Use Finishers
By Mike Whitfield, CTT (2012 TT Trainer of the Year)
Sneaky Trick # 1 – Use a Strategic Finisher Schedule
Unless you’re ONLY doing cardio for fat loss (and certainly hope not), you’re either on a full body workout schedule or a form of an upper/lower split.
First, let’s take a look at the total body schedule. This one is an easy choice. Simply pick any finisher and plug it in. However, if you want to define your upper body more (shoulders, arms, chest), then choose an upper body finisher to hit those trouble spots.
It’s a great way to “sneak” in volume without having to sacrifice a lot of time.
Having trouble with the thighs or looking for leaner, firmer legs? Hit a lower body finisher.
The variety of set and rep schemes with the short rest periods will give your body a stimulus it’s never experienced. That’s where the definition comes in.
Now, if you’re on an upper/lower split or something similar, there’s a few of things you can do. If you’re trying to lose fat faster, you could easily plug in the OPPOSITE muscle group finisher. For example, if you’re on an upper body workout day, you could polish off your workout with a lower body finisher.
That means you’ll hit your whole body, activating more muscle groups. That means more calorie burning.
Another choice is using a density style finisher because they fit really well with any type of upper/lower split. They are short enough for a metabolic afterburn but won’t impede recovery. Just be conservative your first week. Trying to get a more chiseled muscle look? That’s the next tip…
Sneaky Trick # 2 – How to Get a More “Chiseled” and Athletic Look with Finishers
Another benefit of using workout finishers is you’ll see more defined muscle because you use more resistance than traditional interval training and because of the disturbance on your metabolic systems with the unique set and rep schemes.
But to get even MORE benefit with the finishers, you can create HARDER muscle by working the same muscle group as you do in your main workout.
For instance, if you do an upper body workout, you could easily plug in an upper body finisher to produce more volume. And because of the way they use “metabolic stacking” (more volume in less time), you won’t run into overuse injury.
That means you’ll get harder muscle, giving you a more chiseled look (again, something you won’t find with interval training).
=> Discover “metabolic stacking” with 51 finishers and 119 exercises
Sneaky Trick # 3 – Use a Finisher on an Off Day to Accelerate Fat Loss
Yes, you will be surprised that finishers are 10 minutes are less, but remember to look at the studies. When using metabolic stacking like density, you can speed fat loss, improve conditioning and even dominate your workout performance by putting such a unique stimulus on your system.
What you may not understand until you put these finishers in place is what it does MENTALLY. These finishers speed fat loss; sure. But it’s more than the calories being burned.
When you take 15 minutes to get to the gym, and then another 30-40 minutes to do your “cardio”, and finally another 15 minutes to come home, that’s over an hour wasted on your day.
That’s mentally draining and it takes time away from your friends and family. This can easily lead you to poor food choices. I’ve seen this happen with my clients that did this before using finishers.
Plug in one of these quick finishers instead and you’ll be rejuvenated, helping you make smarter decisions. I recommend you knock it out in the morning or mid-day instead of going for the second cup of coffee.
Sneaky Trick # 4 – You Can Create Your Own Workout!
This is perhaps the newest discovery of workout finishers. You should see the success stories of people just like you who are doing this very approach.
How would you like to literally create your own workout? Yes, you can create your own “metabolic stack”! How cool is that? Here’s the thing to remember when doing this approach…
Pick at most 4 finishers when using this method. Even then, that’s being aggressive. I personally wouldn’t do anymore than 3.
Remember, your body is taking in a lot of volume in a short amount of time, so finishers are MUCH more intense than standard workouts.
You will want to rest for 2 minutes between finishers when using this method. Pick your finishers and go after it. You’ll experience INSANE fat loss, but this is just a warning – this is very HARD work.
But some readers have told me they saw results within just a few days of using this unique approach. I recommend doing them in this order here:
1) Density Finisher
2) Lower Body Finisher
3) Upper Body Finisher
This way, you’ll hit the total body with the density finisher, and then you’ll hit your trouble spots with the other two. If you’re crazy, you can add one more finisher.
Bonus Tip – So perhaps you went a little overboard at the party or over the weekend with the food? I’ve been there. Honestly, with my genetics, I can look at a bag of chips and gain two pounds 
This is what I did with my private clients – use a finisher after your main workout PLUS for the next 7 days, work through one finisher on your off day as well. This will boost your overall metabolic rate.
That will let you make up ground fast from your weekend binge (and don’t worry, we’ve all done it!).
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It’s KV again. Whoa, awesome tips thanks Mikey…
Definitely check out Mikey’s story of his big “a-ha” moment when he realized he had to do something about his life. It’s amazing he has lost 105 pounds and has kept it off for so long. Rock on!
And now he’s showing you how he and his hundreds of success stories have been able to lose fat with just about any workout program you enjoy and plugging in these fast and fun finishers.
=> 51 Follow-Along Finishers + Finishers Aggression + Metabolic Chaos
You can probably relate to him. You’ll see his struggles and how was able to lose 105 pounds.
Boom (shaka-lacka)!
Have an awesome day,
KV
