Metabolic Finishing!

Finishing with the double KB swing for 2mins of Max reps @ 24kg/28kg

What is it? One or two exercises (or more) executed at high intensity over a short period of time to ensure you've left nothing in the tank!

If you've just pushed yourself through a massive sweat session then this is most likely not needed. However, if you've been working your heavy lifting with juicy rest peiods, or cruised through a workout with your Sunday run buddy, then a nice little metabolic finisher could be just the think to turn your mediocre workout into a great success!

The benefits are many - mental fortitude, fat incineration, metabolic ramping, neuroendocrine stimulation - but basically we are looking to walk away from the joint feeling like a legend. Bring on those endorphins! 

The combinations are endless, but simplicity is the key. The main principles to stick to are: keep it heavy, try to 'sprint' through the workout, and challenge yourself. A multi-joint movement is going to give you the greatest bang for your buck. Choose exercises that you can demonstrate great technique over reasonably high repetitions. 

Using my double KB swings as an example - my swing technique is pretty good, however I knew i would not be able to swing those two badboys for the full 2 minutes without stopping. This made things simple - go until i cant do anymore, rest a little, then go again. Count the reps, and try to beat it next time!

Some quick & basic examples

2 minutes max reps of:

- squat press

- KB swing

- box jumps

Some nastier and more complex examples

3 rounds for time, of:

- 20 swing / 20 push up / 100m run

- 5 pull up / 10 push up / 15 burpee

Enjoy.