20 Minute Partner Finisher
5 exercises - 3 minutes each
I go/you go (1 partner is working while 1 is resting)
When you are working; Go Hard!
Sometimes at the end of your workout or training session, you need that last push. Something that gets your heart rate up or "maxes out" the muscles that you were working that day. Finishers are a great way to get maximum results in a short amount of time.
One of my favorite finishers is Dumbbell Jabs, Uppercuts, and Hooks.
You want to make sure to use a weight that you can still control while keeping your core engaged, but that also challenges you.
I would recommend 2 to 4 rounds of 20 to 45 seconds of each movement. The amount of rounds and time depends on how much energy you have left and how capable you are of maintaining proper movements. Get after it!
Check out the quick demo video below!
Before heavy lifts that require the recruitment of multiple large muscle groups, it is ideal to get those muscle groups activated….turned on, ready to go, so to speak. Furthermore, to get the most benefit from these movements, really think about the muscles that you’re trying to engage. Get that mind muscle connection going!
Here are 3 Activation Exercises (video below) that are great before deadlifts or heavy kettlebell swings:
1) Band resisted deadlifts - require you keep your lats and core engaged, while hip hinging.
Keys to think about here are: pushing your butt back towards the wall behind you, pulling the PVC towards your body the entire time, and at the top of the movement bracing the core and squeezing the quads and glutes. Create full body tension.
2) Band lat pulldowns - require you to maintain the hinge position while activating the lats and core.
Keys to think about here are: bracing the core, and pulling your elbows into your sides, squeeze for a second or two at the bottom, focusing on the contracting the lats and bracing the core.
3) Dead bugs - require you to keep your back flat while your arms and legs are moving, stretching and then contracting the entire core.
Keys to think about: push your belly button into the floor, reach your fists towards the ceiling.
Reach your arm and opposite leg out, and then bring them back in, and alternate. For the purpose of getting ready for the deadlift, I focus on inhale while I extend out, and exhale while I bring my arm and leg back into neutral, contracting my core.
I recommend 2-3 sets of 8-12 reps for all movements.
Remember to move slow and under control, while really thinking about what you’re doing.
For 20 minutes complete as many rounds as you can of the following 8 exercises:
1) Squat Jumps (8 reps)
[For a progression: Jump Shrugs (8), for less impact on the knees: Glute Bridges (16)]
2) Push Ups (16 reps)
[For a progression put your feet up on a bench or for a regression, put your knees down on the floor.]
3) Lateral Lunges (8 reps each side)
[For a progression hold dumbbells, for less impact on the knees: Reverse Lunges (8 each leg)]
4) In and Outs (16 reps)
[For a regression put your hands down on the floor behind you.]
5) Speed Skaters (8 each side)
[For less impact on the knees: Single leg deadlift (8 each side)]
6) Uppercuts (16 each side)
[For a progression hold dumbbells]
7) Seal Jacks (16)
8) Bear Crawl (8 steps each side)
3 Tips for this workout:
1) Although the goal is to complete these exercises quickly, be sure to focus on proper form and full range of motion with each exercise.
2) Each time you do this workout, try to get a little further in your 20 minutes!
3) Have fun and do work! :)
SHORT ON TIME?
Take 5, 10, 15, or 20 minutes to do this. You won't regret it!
Pick 1 or 2 movements that will get your heart rate up.
Tonight, I chose the rower and some stairs. (Other options: fast walking, sprinting, bike, elliptical, jabs and uppercuts, jump rope, mountain climbers, KB swings, etc.)
Pick an interval work to rest ratio that challenges you. I chose 90s work:90s rest on the rower and full sprint up the stairs: walk back down.
Have fun with it!
Here's another example:
Jump Rope for 60 sec., rest for 30 sec.
Mountain Climbers for 30 sec., rest for 30 sec.
Repeat for 15 minutes.
Don't use time as an excuse for not exercising! When you say you don't have time, what you really mean is, you don't choose to make it a priority to spend your time on it. Take the time to get it done and it will carry over to all aspects of your life. You'll have more energy and less stress, you'll feel better and been in a great mood more often.