Вы находитесь на странице: 1из 21

Workout Finishers Torch Workout Program Welcome from Mike Whitfield & Workout Finishers Torch what a cool

l name for a workout program. As a matter of fact, this program is awesomeness certified. I designed this program to work in sync with the Workout Finishers program. o, whether you need a new workout or !ust looking for something fresh, this program deli"ers. And deli"ers well. I had one client read it and she lost weight # ama$ing. I%m kidding. &ut seriously # this is where you get to come in. 'ou stick with this workout as is, of course, (ut you get to pick the finisher after each workout. )et me know how it goes, and I%ll (e working on new workouts and finishers. 'our friend and coach *and former fat guy+, ,ike Whitfield, -TT Author, Workout Finishers

www.WorkoutFinishers.com . /et 01 meta(olic finishers you can use with any workout for shocking fat loss results www.AbFinishers.com . /et 22 of the most cutting edge finishers focused on your (elly fat, including new e3ercises www.TrainwithFinishers.com . ,y (log with the latest, cutting edge information on using meta(olic finishers with your program

4 www.WorkoutFinishers.com 5

Train SAFE!
Don't do any exercises that you aren't sure how to do. Always get personal instruction from a certified trainer or ask for a substitute exercise. Do this finishers workout program for four weeks, then switch to another finishers workout program Dont be afraid to ask a question on my facebook page here: www.facebook.com workoutfinishers !f it hurts, "#$%& Dont be afraid to use alternati'e exercises. ! dont belie'e in the (no pain, no gain) mentality. !f you need extra reco'ery within the workout or between workouts, don't hesitate to take it. !n other words, dont keep going if youre feeling di**y& +se a spotter if you are training with hea'y weights. ,ust because something looks easy on paper doesnt mean you dismiss it. $n the other end - if something looks too difficult, then be safe and use an easier exercise and ad.ust reco'ery and rest periods. !f you want to start this or any other program but think you ha'e an in.ury, get medical attention /!0"# and ha'e a professional therapist rehabilitate your in.ury before starting any exercise program. !f you decide to use running as your form of inter'al training 1especially sprints2, make sure you ha'e good running shoes and always do an extra thorough warm3up.

And for the (timed) sets, ! strongly encourage you to buy a gymboss inter'al timer. /or one thing, they are awesome. Also, they are inexpensi'e for what you get. 4heck them out at www.gymboss.com. $r you can use an inter'al timer application on your smartphone.

4 www.WorkoutFinishers.com

Workout Finishers Torch Workout Guidelines isclaimer! ee your physician (efore starting any e3ercise or nutrition program. 'ou must ha"e a complete physical e3amination if you are sedentary, if you ha"e high cholesterol, high (lood pressure, or dia(etes, if you are o"erweight, or if you are o"er 21 years old. 6lease discuss all nutritional changes with your physician or a registered dietician. Finish each workout with stretching for the tight muscle groups only if desired. tart e"ery workout with this warm.up circuit.

"od#weight Warm$u% &ircuit /o through the circuit TWI-7. 8est 21 seconds (etween warm.up circuits. Warm.up
9+ 6risoner :uat # 9; reps 5+ Arm -rosses # 95 reps per side 2+ <uck =nders # > reps per side 0+ 6lank # 21 second hold ;+ Waiter%s &ow # ? reps >+ -lose./rip 6ushups # 91 reps @+ )eg wings # 9; reps per side ?+ piderman -lim( # > reps per side A+ :uat Thrusts *?+

4 www.WorkoutFinishers.com 0

Things to 'emember A superset is 5 e3ercises (ack.to.(ack with no rest, (ut resting after (oth e3ercises are complete. For e3ample, let%s say you ha"e a finisher that saysB 9A+ &ody :uats *91+ 9&+ 6ush.ups *91+ <o the a(o"e superset 2 times with 21 secs of rest (etween supersets. Cere is what you doB one set of 91 reps of &ody :uats, then immediately, with DE rest, 91 reps of push.ups, TC7D rest 21 seconds. eeF 'ou would do this 5 more times for a total of 2 supersets. A circuit is a series of 2 e3ercises or more that are done (ack.to.(ack with no rest (etween e3ercises. o, for e3ample, let%s say you ha"e the following finisherB 9A+ &ody :uats *91+ 9&+ 6ush.ups *91+ 9-+ In"erted 8ow *?+ <o the a(o"e circuit 0 times, resting for 9 minute (etween circuits 'ou would then do thisB 91 &ody :uats, immediately 91 6ush.ups, immediately ? In"erted 8ows, and then rest for 9 minute. 'ou would do this 0 times then you%re doneG (nless otherwise noted) #our rest %eriod after each su%erset or circuit is one minute.

Finishers $ since the finishers set*re% scheme can be so uni+ue) those are noted at the bottom of the workout log chart

4 www.WorkoutFinishers.com

Workout A
9A+ <& &ulgarian plit :uat *?Hside+

"et 5

"et 6

"et 7

"et 5

"et 6

"et 7

"et 5

"et 6

"et 7

9&+ <& Incline -hest 6ress *>+ 9-+ <& 8ow *?Hside+ 5A+ /o(let :uat *95+ 5&+ -lose./rip 6ushups *9 rep short of failure+ 5-+ ta(ility &all )eg -url *9;+
5<+ I.&ody ,ountain -lim(ers *?Hside+

Workout " 9A+ <& 8e"erse )unge *?Hside+


9&+ 9.Arm <& houlder 6ress *?Hside+

"et 5

"et 6

"et 7

"et 5

"et 6

"et 7

"et 5

"et 6

"et 7

5A+ <& :uat *95+ 5&+ <& 6iston 8ow *95Hside+ 2A+ ta(ility &all 8ollout *95+ 2&+ ide 6lank wH)at 8aise *?Hside+ Workout & 9A+ /o(let )ateral )unge *?Hside+ 9&+ -hinups *9 rep short of failure+ 9-+ <& -hest 6ress *91+ 9<+ <& 8omanian <eadlift *95+ 97+ <& 8ear )ateral 8aise *9;+ 9F+ ta(ility &all Jackknife *9;+ "et 5 "et 6 "et 7 "et 5 "et 6 "et 7 "et 5 "et 6 "et 7

Finisher A # -hoose a finisher from Workout Finishers

Finisher & # -hoose a finisher from Workout Finishers

Finisher - # -hoose a finisher from Workout Finishers

4 www.WorkoutFinishers.com >

,-ercise escri%tions .in order of a%%earance/ Disclaimer: 'ou must ha"e a -ertified 6ersonal Trainer *-6T+ or -ertified trength K -onditioning pecialist *- - + pro"ide you with instruction on correct form for all e3ercises. Prisoner 0+uat tand with your feet !ust greater than shoulder.width apart. -lasp your hands (ehind your head. Leep your el(ows (ack and shoulder (lades pulled together to work the upper (ack. tart the mo"ement at the hip !oint. 6ush your hips (ackward and sit (ack into a chair. ,ake your hips go (ack as far as possi(le. :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position. <o not round your lower (ack. 6ush with your glutes, hamstrings, and :uadriceps to return to the start position.

Arm &rosses tand with one arm down *thum( down+ and one arm up *thum( up+. &ring your arms across your (ody and switch hand K thum( positions. 8eturn to the start position. <o all reps for one side then do the other side.

4 www.WorkoutFinishers.com

uck (nders tand with your feet hip width apart and hands held at chest le"el. tep to one side while simultaneously dropping your hips and s:uatting down. As you s:uat and step to the side, drop your hips so it appears you were ducking under something. /et as low as you can while keeping your chest up. hift all of your weight o"er to the side you stepped towards and stand up with your feet together again. Then repeat in the opposite direction. Alternate sides.

Plank )ie on your stomach on a mat. 8aise your (ody in a straight line and rest your (odyweight on your el(ows and toes so that your (ody ho"ers o"er the mat. Leep your (ack straight and your hips up. Cold *(race+ your a(s tight. -ontract them as if someone was a(out to punch you in the stomach, (ut (reath normally. Cold this position for the recommended amount of time.

4 www.WorkoutFinishers.com ?

Waiter1s "ow This e3ercise strengthens the glutes and stretches the hamstrings. tand with your feet shoulder.width apart and knees slightly (ent. Take one hand to grasp the skin o"er your lower (ack under your shirt. If you e"er lose grasp on this skin, that means your (ack has (ecome too rounded and you ha"e gone too far. Leep your lower (ack arched, and push your hips (ack as much as you can, without (ending your knees anymore. This will stretch your hamstrings. -ontract your glutes to return to the start.

&lose$gri% Pushu% Leep the a(s (raced and (ody in a straight line from toesHknees to shoulders. 6lace the hands on the floor shoulder.width apart. lowly lower yourself down until you are an inch off the ground. Tuck your el(ows into your sides as you lower your (ody. 6ush through your chest, shoulders and triceps to return to the start position. Leep your (ody in a straight line at all times and el(ows tucked in.

4 www.WorkoutFinishers.com

2eg 0wings tand with your feet hip width apart and hold on to something for (alance. Take the inside leg and swing it (ack (ehind you and then swing it straight out in front of you. This will stretch your hamstring so do it gently. -ontinue to swing your leg faster and higher with each repetition. <o all reps for one side then switch.

0%iderman &limb &race your a(s. tart in the top of the pushup position. Leep your a(s (raced, pick one foot up off the floor, and slowly (ring your knee up outside of your shoulder and touch your foot to the ground. Leep your a(s (raced and slowly return your leg to the start position. Alternate sides until you complete all of the re:uired repetitions.

4 www.WorkoutFinishers.com 91

0+uat Thrusts upport yourself on your hands on feet. Thrust your feet (ack so you are in a push.up position. Thrust your feet (ack in. That is one rep.

"ulgarian 0%lit 0+uat tand with your feet shoulder.width apart. Cold dum(ells in each hand if needed. 6lace the instep of one foot on a (ench. tep forward with the other foot, taking a slightly larger than normal step. -ontract your glutes, (race your a(s and keep your spine in a neutral position. )ower your (ody until your front thigh is parallel to the ground. Leep your upper (ody upright and your lower (ack flat. 6ush up to the upright position. tay in a split.s:uat stance. 6erform all reps for one leg and then switch.

4 www.WorkoutFinishers.com

99

" 3ncline Press )ie on a (ench with the (ackrest inclined at 0;.>1 degrees. Cold the dum((ells a(o"e your chest with your palms turned toward your feet. )ower the dum((ells to chest le"el. 6ress the dum((ells straight up a(o"e the chest.

" 'ow 8est the left hand flat (ench or platform, lean o"er and keep the (ack flat. Cold the dum((ell in the right hand in full e3tension and slowly row it up to the lower a(domen. Leep the low (ack tensed in a neutral position and the el(ow tight to the side. <o DET round your lower (ack.

4 www.WorkoutFinishers.com 95

Goblet 0+uat tand with your feet !ust greater than shoulder.width apart. Cold a dum((ell in a cupped position at chest height. tart the mo"ement at the hip !oint. 6ush your hips (ackward and sit (ack into a chair. ,ake your hips go (ack as far as possi(le. :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position. <on%t let your lower (ack (ecome rounded. 6ush with your glutes, hamstrings, and :uadriceps to return to the start position.

&lose$gri% Pushu% Leep the a(s (raced and (ody in a straight line from toesHknees to shoulders. 6lace the hands on the floor shoulder.width apart. lowly lower yourself down until you are an inch off the ground. Tuck your el(ows into your sides as you lower your (ody. 6ush through your chest, shoulders and triceps to return to the start position. Leep your (ody in a straight line at all times and el(ows tucked in.

4 www.WorkoutFinishers.com

92

0tabilit# "all 2eg &url )ie on your (ack with the soles of your feet on a medium.si$ed ta(ility &all. &race your a(s, and contract your glutes *(utt muscles+ as if you were s:uee$ing something (etween your cheeks. &ridge your hips up (y contracting your glutes. Leep your a(s (raced and contract your hamstrings and slowly curl the (all (ack towards your hips while keeping your hips (ridged. 6ause and slowly return the (all to the start position while keeping the hips (ridged.

4$"od# Mountain &limber &race your a(s. tart in the top of the push.up position. Leep your a(s (raced, pick one foot up off the floor, and slowly (ring your knee up to your opposite shoulder. <o not let your hips sag. Leep your a(s (raced and slowly return your leg to the start position. Alternate sides until you complete all of the re:uired repetitions.

4 www.WorkoutFinishers.com 90

'e5erse 2unge tand upright holding a pair of dum((ells *optional+ tep (ack and s:uee$e your glute muscles, while keeping your upper (ody straight )ower yourself until your rear knee is a few inches off away from the ground 6ush (ack up with your lead leg to the starting position

" 6$Arm 0tanding 0houlder Press tand with your hips (ack, knees (ent and a(s (raced. Cold one dum((ell at shoulder le"el and place the other on your o(li:ues. 6ress the dum((ell o"erhead and slowly lower to the start position. <o not arch your (ack. tand upright. <o all reps on one side and switch.

4 www.WorkoutFinishers.com

9;

" 0+uat tand with your feet !ust greater than shoulder.width apart. tart the mo"ement at the hip !oint. 6ush your hips (ackward and sit (ack. :uat as deep as possi(le, (ut keep your low (ack tensed in a neutral position. 6ush with your glutes, hamstrings, and :uadriceps to return to the start position. For the dum((ell s:uat, hold a dum((ell in each hand on the outside of your legs. Leep your low (ack arched. <o DET round your low (ack.

Piston 'ow tand with knees (ent, (ack flat, chest up, and hold a dum((ell in each hand. &race your a(s and maintain your torso position while rowing one dum((ell up to your torso. As you lower one dum((ell start rowing the other dum((ell up to your torso. 8epeat, (eing in constant motion, until you%"e done all reps. <o not round your low (ack and keep your a(s (raced at all times. =se light weights to maintain perfect form.

4 www.WorkoutFinishers.com 9>

0tabilit# "all 'ollout Lneel on a mat and place your clasped hands on the top of a medium si$ed (all. &race your a(s and slowly lean forward and roll your hands o"er the (all while the (all mo"es away from your (ody. Leep your (ody in a straight line and go as far as you can with perfect form. -ontract your a(s and re"erse the motion to return to the upright position.

0ide Plank with 2ateral 'aise 6erform a side plank (y (alancing your (ody on one forearm and holding a dum((ell at your side with the other hand ,aintaining a straight line, (ring the dum((ell up until it is e"en when your shoulder lowly return it to your side. That%s one rep. <o all reps and switch sides.

4 www.WorkoutFinishers.com

9@

2ateral 2unge .aka 0ide 2unge/ tand with feet shoulder.width apart holding dum((ell or kettle(ell at chest height *optional+. Take a large step sideways *laterally+ with one leg into a wide s:uat position. Leep your upper (ody upright and your lower (ack flat. 6ush with your outside leg to return to the starting position.

&hin$u%s Take underhand grip on the (ar with the palms facing you. 6ull your (ody up until the chest reaches (ar le"el. lowly lower yourself (ut do not let your (ody swing and do not use momentum

4 www.WorkoutFinishers.com 9?

" &hest Press Cold the dum((ells a(o"e your chest with your palms turned toward your feet. )ower the dum((ells to chest le"el. 6ause (riefly and press the dum((ells straight up a(o"e the chest. :uee$e your chest muscles together as your press the dum((ells up.

" 'omanian eadlift .' 2/ &e "ery conser"ati"e with this e3ercise. <o not perform any deadlift if your lower (ack is in!ured, weak, or compromised in any manner. Cold dum((ells at arms length. tand with your feet shoulder.width apart. &end your knees slightly, and keep knees (ent, (ack flat, head up, shoulders (ack, chest out and arms straight. Leep the dum((ells as close to your thighs and shins as possi(le. Focus on pushing your (utt (ack while keeping the knees stationary and keeping your (ack flat. 8e"erse the mo"ement (efore your (ack starts to round. 73tend at the hips, contracting your hamstrings and (uttocks, to stand up. 6ull with your upper (ack and (ring your torso upright. Leep the dum((ells close to your (ody and e3hale as you reach the top of the mo"ement. 6erform each rep with 911M concentration. <o DET round your lower (ack.

4 www.WorkoutFinishers.com

9A

" 'ear$ eltoid 2ateral 'aise -ontract your glutes, (race your a(s and keep your spine in a neutral position. tand with your knees (ent slightly and your upper (ody (ent parallel to floor. 6erform a lateral raise, lifting the dum((ells up and out to the side.

0tabilit# "all 7ackknife 6lace your feet on the (all and hands on the floor, slightly wider than shoulder width. With your arms straight and your (ack flat, your (ody should form a straight line from your shoulders to your ankles. Leeping your (ack straight *donNt round it+, roll the (all as close to your chest as possi(le (y contracting your a(s and pulling it forward. 6ause and then return the (all to the starting position (y rolling it (ackward. <o DET round your lower (ack.

4 www.WorkoutFinishers.com 51

More 'esources to Fat$Torching Finishers To (se With 8our Fa5orite Workouts


www.WorkoutFinishers.com $ /et 01 uni:ue meta(olic workout finishers to use with any program *and some can (e used as an intense short workout+. www.AbFinishers.com . 22 of the most cutting.edge finishers designed to target and strengthen your core and a(s www.TrainwithFinishers.com . The new (log dedicated to meta(olic workout finishers &urn fat in !ust minutes with 'E=8 fa"orite workouts &reak a weight loss plateau kyrocket your conditioning <one in !ust a fraction of the time cardio takes # with (etter results

9Mike reall# changed u% m# 5ision of a workout: Phili%

9 ;e had a fresh a%%roach to training:$ 'obin 4 www.WorkoutFinishers.com 59