Even if the bread and butter of your training comes from strength movements, the benefits of performing a high-octane finisher are not to be sniffed at. From burning extra calories to increasing work capacity and sky-rocketing your stamina, switching your post-workout doomscroll for an extra ten minutes of hard graft could be the game-changer you’re looking for.
The quick-fire protocol below requires nothing but your bodyweight and a box and will blow up your chest, back and quads whilst building explosive speed and helping to create that all important, fat-burning calorie deficit.
Complete a round of each movement before moving on, resting only as needed to keep top form. Your goal here is speed, so get through this piece as quickly as possible for the full fat-burning benefits.
You’re going to perform 20 reps of each movement, followed by 15 of each, then 10 and finally a fast-paced five reps to finish.
Pull-up x 20, 15, 10, 5
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
Burpee x 20, 15, 10, 5
Drop from the bar, squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B) Repeat.
Push-up x 20, 15, 10, 5
After your final burpee, drop back down into a solid plank position, with your core tight and hands on below shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
Box jump x 20, 15, 10, 5
Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time.
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