{"id":5425,"date":"2021-02-09T15:02:48","date_gmt":"2021-02-09T22:02:48","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=5425"},"modified":"2021-02-09T15:02:48","modified_gmt":"2021-02-09T22:02:48","slug":"workout-finishers","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/workout-finishers\/","title":{"rendered":"5-Minute Finishers: How To Speed Progress"},"content":{"rendered":"

Repetition is key when it comes to improving any skill. You don\u2019t get better by setting goals\u2014you get better by doing<\/em>. \u201cThe goal is just an event \u2014 something that you can\u2019t totally control or predict. But reps are what make the event happen,\u201d says James Clear, author of Transform Your Habits.<\/em><\/p>\n

Changing your body requires the same mindset. No matter the skill\u2014torching body fat, improving flexibility, or increasing muscle size\u2014 you\u2019re going to have to put in the repetitions. Lucky for us, this process can be accomplished by adding 5-minute workout finishers\u2014simple workout circuits\u2014to the end of your program. These finishers will add crucial skill exposure to your routine during the week, and dramatically shorten the path to your goals.<\/p>\n

Before we jump into the sample 5-minute finishers below, remember there are certain movement skills that are best developed at the beginning of the workout, not the end. Skills like top-end speed and cut-on-a-dime agility require high input from your nervous system, so work on those moves when you\u2019re fresh, typically at the beginning of the workout (not what we\u2019re doing here).<\/p>\n

1. Emphasize Fat Loss With EMOM Training<\/h2>\n

Maximize every minute at the end of your workout with EMOM workout circuits. EMOM stands for “every minute on the minute,” and it’s your formula for cranking up your heart rate at the end of your workout. If you\u2019re going to make this work for fat loss, the key is picking exercises that will challenge your entire body. You can do this with almost any exercise, but doing a pushup EMOM (while challenging) is much different than doing squats. So, for the goal of crushing more calories, we\u2019re focusing on exercises that involve more muscles. Remember, all of these drills are designed to last for 5 minutes.<\/p>\n

Here’s how it works:<\/strong> We\u2019ve provided many examples below, but you can adjust reps and load as you see fit. Let\u2019s say you\u2019re doing dumbbell thrusters, which is a combination of a squat and an overhead press. You’d start the timer and do 10 thrusters (it\u2019ll probably take around 20-30 seconds if you\u2019re doing full reps and in control), and then rest the remainder of the minute. Your next round starts at the top of the next minute. You\u2019ll complete 5 rounds and then call it a day. The higher the reps go, the lower the weight you\u2019ll use. But, if you set the reps a little lower (such as 5 reps on deadlifts), you won\u2019t use your true 5-rep weight because of the short rest, but you can go heavier and still get the desired outcome.<\/p>\n

Complete one exercise EMOM at the end of your workout two to three times per week:<\/p>\n

1. Dumbbell thruster<\/a>: 10 reps
\n2. Squats<\/a>: 15 reps
\n3. Kettlebell\/dumbbell swing<\/a>: 15 reps
\n4. Deadlift<\/a>: 5 reps
\n5. Dumbbell farmer\u2019s walk<\/a>: 30 seconds
\n6. Med ball slams<\/a>: 20 seconds<\/p>\n

2. Build New Muscle with Hypertrophy Finishers<\/h2>\n

“You have to really \u2018push the envelope\u2019 in terms of volume and muscle trauma to stimulate new gains in size,” says Bryan Krahn, a physique enhancement coach. And there’s no better way to add volume (total number of sets and reps) and shock factor to a muscle than hypertrophy complexes. What’s a complex? It’s pairing together individual movements and doing them one after the other with no rest. All you’ll need is one piece of equipment, a little floor space, and five minutes to fully exhaust your muscles.<\/p>\n

Choose whether you’d like to key in on your lower body, upper body, or biceps and add that complex to the end of your workout two times a week.<\/p>\n

Lower Body Complex<\/strong><\/h3>\n

Complete two rounds of this complex in five minutes: <\/strong><\/em><\/p>\n

Dumbbell squat jumps<\/a> (not max height, just a small hop off ground)\u201410 reps
\nDumbbell goblet squats<\/a>\u201410 reps
\nBodyweight squat jumps<\/a> (not max height, just a small hop off ground)\u201410 reps
\nBodyweight air squats<\/a>\u201410 reps<\/p>\n

Upper Body Complex<\/strong><\/h3>\n

Complete this complex as many times as possible in five minutes: <\/strong><\/em><\/p>\n

Dumbbell curls<\/a>\u20146 reps
\nDumbbell upright row<\/a>\u20146 reps
\nDumbbell overhead press<\/a>\u20146 reps
\nClose-grip push-ups<\/a>\u20146 reps<\/p>\n

Bicep Complex (aka the Bicep Pain Train)<\/strong><\/h3>\n

This doesn\u2019t always work well in a gym, but if you’ve got access to several pairs of dumbbells, it can be a ton of fun (and brutal on your biceps.)<\/p>\n

Start with a weight you can curl for 8-10 reps and do 10 reps. Drop the weight five pounds and do 8-10 more reps. Work your way down the rack until you’ve done six sets.<\/p>\n

3. Reduce Soreness With Flexibility Finishers<\/h2>\n

Static stretching after<\/em> your workout can help loosen areas that are overly tight from contraction after contraction during your routine, and therefore act as another great workout finisher. You can boost the benefits of static stretching by adding focused breathing, which helps your body transition out of the \u201cfight or flight” mode of your workout.<\/p>\n

“Deep diaphragmatic breathing has been shown to increase parasympathetic tone, enhancing our body’s restorative processes. Conscious breath training is our window into managing the autonomic nervous system,” says Kevin Carr, strength coach and founder of Movement As Medicine.<\/p>\n

Hold each stretch for 10 deep breaths, fully inhaling and exhaling:<\/p>\n

Wall hip flexor mobilization hold (5 breaths each side)<\/strong>\"Wall<\/strong><\/p>\n

Split quadruped adductor mobilization hold (5 breaths each side)<\/strong>\"Split<\/strong><\/p>\n

Standing pec doorway stretch (5 breaths each side)<\/strong>\"Standing<\/strong><\/p>\n

Rack lat stretch<\/strong>\"Rack<\/strong><\/p>\n

For more fat loss tips, be sure to check out our Faster Fat Loss<\/strong><\/em><\/a> article by Jen Sinkler, or head to Born Fitness Coaching<\/strong><\/em><\/a> to apply for coaching, where you’ll get a personalized fitness and nutrition plan to help you reach your goals.<\/p>\n

READ MORE<\/h3>\n