Nice ab finisher

Do the following circuit 3 times, resting as shown:

 

KB or DB Swings (20 secs), rest 10 secs

*Around the World (20 secs), rest 10 secs

Jump Rope or Jumping Jacks (20 secs), rest 10 secs

Stability Ball Jackknife (20 secs), rest 10 secs

(source Mike Whitfield)

*Around the World

- Set your feet on a bench or low box (optional) and assume

the pushup position, maintaining a straight line with your body.

 

- Keeping your abs braced and a straight line, "walk" your

hands around in one direction in a circle

 

- You can go halfway and come back or go in a full circle

as prescribed

Travis Stoetzel workout

Perform each exercise for 40 seconds, followed by a 20 second rest. Complete 3 full rounds!

 

a) Kettlebell Goblet Squats 

b) Explosive Push Ups

c) Pull-ups 

d) Kettlebell Swings

e) Burpees with Tuck Jump

Mike Whitfield's routines - latest favorite

Here is one day of the three days split from Mike Whitfield's Express Workouts program that comes with his Workout Finishers.

Day 1 – Workout A 

1A) Goblet Jump Squat and Stick (30 s)

1B) DB Chest-Supported Row (30 s)

1C) Neutral Grip DB Chest Press (30 s)

Rest 30 seconds, repeat 2 more times 

2A) DB Walking Lunge or

Goblet Walking Lunge (30 s)

2B) Iron Cross (30 s)

2C) Stability Ball Leg Curl (30 s)

Rest 30 seconds, repeat 2 more times

 

Express Ab Circuit

3A) Ab Wheel or

       Stability Ball Rollout (30 s)

3B) X- Mountain Climber

       with Feet Elevated (30 s)

3C) Pushup Plank (30 s)

Rest 30 seconds, repeat 2 more times

 

Finisher

3 minutes, resting only when needed:

4A) Bench Vault (5)

4B) Explosive Pushup (5)

4C) KB or DB Swings (10)