What are Workout Finishers?

Updated: Jun 6, 2019

Finishers are designed to completely fatigue the muscle group you’re working on. Typically they’re low weight, bodyweight, or use resistance bands but the reps are high. So you don't necessarily need any exercise equipment. These are great for when you know you’ve had a great workout but you’re not exhausted yet. Generally you feel like you’re completely DONE after these quick little add-ons. Often I have that slight shaky feeling afterwards.

They’re great because they push you that little bit further mentally and physically. Which can push some people out of a plateau, accelerate fatloss and build/define your muscles. But don't worry, us girls do not have the hormones to turn into Arnie.

Choose any one of the following exercises to do at the end of your next workout and let me know how it goes! It will take your workout to that next level and you can just keep levelling up from there. Proving to yourself that you are capable, worthy and strong.

Here’s a list of different finishers you could try on different workout days:

Lower body

  • 50 walking lunges (or until failure)

  • 20 step-ups each leg (or until failure)

  • 50 squats (or until failure)

  • 30 jump squats (or until failure)

  • 40 curtsy lunges (or until failure)

  • 40 Plie squats (or until failure)

  • 6 x 50m sprints

  • 12 on each side of fire hydrants and donkey kicks x 2

  • 30 sec of burpees, followed by 30 sec of pulse squats x 2

  • 6 x box jumps, 30 seconds rest, x 4 sets

  • Stair runs x 4-6

Upper body

  • 20 Tricep dips (or until failure) x 2

  • 20 bodyweight rows using a smith machine or TRX x 2

  • 20 bodyweight pushups x 2

  • 20 shoulder presses x 2

  • 20 hammer curls, each arm x 2

  • 20 face pulls using cable machine x 2

  • Rowing machine for 3 minutes


  • Ball slams 30 sec on, 15 sec off, x 3

  • High knees 20 sec on, 10 sec rest, Mountain Climbers 30 sec on, 10 sec rest, x 3

  • 20 seconds of sit-ups, 10 sec rest, 20 sec ankle taps, 10 sec rest, x 3

  • 20 russian twists, 20 crunches, x 3

  • Run up and down the basketball court shooting a hoop at each end until you’ve done 8

  • Do 3 laps of the futsal courts dribbling a futsal (or basket) ball

  • Skipping – 100 skips, 30 seconds rest, x 3

  • 12 x Kettlebell swings, rest 15 seconds, x 3-5

You've got this! I believe in you.

If you're having trouble getting to the workout, it sounds like your mindset might not be quite ready yet. Give me a call/message and we'll work it out together.

Love love,

Lizah xo

#selfesteem #exercise #workout #bodyimage #confidence #motivation #weightloss #goal #weightloss #women #wellnesscoaching #health #happy #mindset

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