Happy Thursday to you,
Today I’m very excited to share the release of my 21 Kettlebell Workout Finishers.
As you know I love short and intense workouts and that’s exactly what a workout finisher is.
I’ve spent many hours researching, testing and carefully putting together these fun and motivational workouts for you.
My designer didn’t let me down either and beautifully illustrated each of the exercises.
The result is a collection of quick, total-body, cardio intense, kettlebell workouts.
And in case the illustrations are not enough there are also 21 videos of me showing you exactly how to perform each of the exercises and the workout.
Let me tell you more about workout finishers…
Kettlebell workout finishers
For many of you the words “workout finisher” may be unknown so let me explain:
Originally, workout finishers were used at the end of a main workout to encourage you to push that little bit harder and encourage further muscle and cardio adaptations.
They usually contain no more that 2 – 4 exercises and are performed quickly with little rest.
All good workout finishers should use:
- Compound movements
- Motivational programming
- Good tempo
- Challenging objectives
Let’s break each of these down…
- Compound movements: are multi-joint movements that use 100’s of muscles in one go. A good example are squats, deadlifts, lunges, rows etc. These large movements stimulate the greatest muscle growth and cardio.
- Motivational programming: the standard formats of 3 x 10 reps are not used with finishers. Instead countdowns, pyramids and ladders are used to alter the reps and sets so you have a sense of working towards an end goal quickly.
- Good tempo: the objective of finishers is to complete them quickly, with little or no rest keeping your heart rate elevated and really challenging your cardio.
- Challenging: each finisher should be a challenge to complete, you will need to dig deep and overcome that feeling of wanting to stop. There is a huge sense of achievement when a finisher is completed.
A good quality finisher workout will ensure each of the above factors is considered and optimised.
Here’s how I use the above in my workout finishers:
- Each workout includes only compound movements so you stimulate 100’s of muscles with each exercise increasing muscle growth and saving time
- Each workout has a motivational format so you get a sense of achievement as you get closer and closer to completing the workout
- Workouts are tested so they can be competed in 10 minutes or under if you really push yourself
- Workouts generate progressive fatigue through similar movement patterns so they offer a great challenge to complete as the overload builds
Using the above factors means the workouts are quick, motivational and challenging on your cardio.
Here are 2 workout examples:
1. The ‘Perfect Pair’ from my 21 Workout Finishers:
- Kettlebell Swing – 20 reps
- Push Ups – 10 to 1
- Repeat for 10 rounds reducing the push ups by 1 each time
Here we use 2 very important and complimentary exercises to challenge your strength and cardio.
The kettlebell swing activates most of the muscles in the body except for the chest. The push up completes the neglected muscles and works the chest, core, shoulders and lats.
At the end of this finisher you will have completed 200 swings and 55 push ups. The workout can be finished in under 10 minutes with around 7:30 being my record 🙂
2. The ‘Full Body Blitz’ from my 21 Workout Finishers:
- Double Lunge – 10, 8, 6, 4, 2 each side
- Snatch – 10, 8, 6, 4, 2 each side
- Perform 5 rounds reducing the reps by 2 each round
A personal favourite finisher that leaves no muscle untouched, very cardiovascular and a nice challenge.
Perform the Double Lunge for 10 reps and then the Snatch for 10 reps on both sides, then repeat but now 8 reps for each exercise, then 6 and so on.
At the end you will have completed 30 double lunges on each side and 30 snatches on each side.
Q. Are finishers for beginners?
This program is NOT for beginners. Finishers are for more advanced kettlebell athletes that are comfortable with more aggressive exercises like swings, cleans, lunges, snatches etc. This is a level 3 program.
Q. When should I perform a finisher?
Traditionally they are performed at the end of a main workout, to exhaust all muscles and energy stores. However, I believe they can be used as a ‘stand-alone’ individual workout too.
Q. Can I make them easier or harder?
Yes. In fact I’ve included ways to make each finisher easier and more difficult so you have room to improve with each workout.
Q. How often should I use a finisher?
Finishers are tough and will really take it out of you so you will need time to recover. However, if you limit other workouts then it is possible to complete 3 – 5 finishers per week.
Q. How many kettlebells will I need?
I’ve designed these finishers to be completed with just one kettlebell. An athletic man could use a 16kg (35lbs) or higher and a women a 12kg (25lbs) or higher.
Q. What’s included within the program?
- Workout guide: 67 page printable ebook with illustrated exercises
- Online tutorials: 21 downloadable tuition videos of each workout
- Email support: I’m always here to help when needed
If you are a more advanced kettlebell lifter and are looking to add some excitement to your workouts then these finishers are for you.
Grab the 21 Workout Finishers here, they are only available for the next 48 hours.
That’s all for today my friend,
Take care of yourself and others,
P.S. Don’t delay, these 21 Workout Finishers are only available to purchase for 48 hours, just for my newsletter subscribers 🙂