Weight circuit 5 x 5

Wide squat 20 reps

Lower half burpee 20

Overhead push 20

Bicep curl 10

V-up 10

Rinse and repeat 5 times.

Source: https://www.youtube.com/watch?v=_kLrvf-J_fU 

Brutal "Finisher Stack" workout

This routine is borrowed from Mike Whitfield, with my slight modifications. Enjoy!

Finisher #1 - Lower Body (x 3)

 

Bulgarian Jump Squats or Bulgarian Squats (8/side)

Bodysaw (10)

Alternating Reverse Lunge (8/side)

 

Finisher # 2 - Upper Body (5 min, rest only when need to)

 

Chin-ups or Inverted Row or Strap Row (10)

Decline Pushups (10)

Bench peacock (10 sec hold) 

Finisher #3 - Abs

Renegade Row (20 secs), rest 10 secs - 4 rounds

Alternating Bodyweight Chops (20 secs), rest 10 secs - 6 rounds

Spiderman Climb (20 secs), rest 10 secs - 4 rounds

 

Evil one

Warm-up

Do the following circuit twice, resting for 1 minute between 

circuits.  Each exercise should be performed for 20 seconds.

 

Prisoner Lunge

Offset Pushups

Bodyweight Squat

Cross Body Mountain Climbers

 

MRT Circuit

Do the following circuit 3 times, resting for 1 minute between 

circuits.  Each exercise should be performed for 40 seconds.

 

Triple Pushup (20 secs decline, 20 secs close grip, 20 secs normal)

*90% Split Squat (40 secs ea leg)

Cross Body Mountain Climbers

 

*Come up only 90% - this will allow maximum muscle tension

 

MCT Circuit

Do the following circuit 3 times, resting for 1 minute between 

circuits. Each exercise should be performed for 40 seconds.

 

Walking Lunges

Spiderman Pushups

DB Row

Total Body Extensions or burpees

 

Finisher

3 min - no rest unless necessary

bench vaults (4)

explosive pushup (4)

db swings (4/side)


*** Source: Mike Whitfield

Finisher's express 21min workout

My latest go-to workout if I have good energy and I want to hit the entire body.

 Source (Mike Whitfield, Finisher Express Workouts)

 

 

 

Finishers Express Workout Schedule

Day 1 – Workout A

 

 

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

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

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

Rest 30 seconds and repeat 2 more times

2A) DB Walking Lunge or Goblet Walking Lunge (30 seconds)

2B) Iron Cross (30 seconds)

2C) Stability Ball Leg Curl (30 seconds)

Rest 30 seconds and repeat 2 more times

Express Ab Circuit

 

3A) Ab Wheel or Stability Ball Rollout (30 seconds)

3B) X-Body Mountain Climber with Feet Elevated (30 seconds)

3C) Pushup Plank (30 seconds)

Rest 30 seconds and repeat 2 more times

Finisher

 

Do the following circuit as many times as possible in 3 minutes, resting ONLY

when needed:

 

4A) Bench Vault (5)

4B) Explosive Pushup (aka Plyo Pushup) (5)

4C) KB or DB Swings (10)

Stretch as needed

dailyhiit.com - transform yourself

Neat circuit (I feel upper body burn after):

Source: http://www.dailyhiit.com/videos/transform-yourself-workout-thehiit22

Transform yourself
alternating lunge with a bicep curl 50 sec
4 mount + pushup 50 sec
squat + shoulder press 50 sec
row 50 sec
sumo squat + front raise (swing) 50 sec
triceps dips 50 sec

3-4 rounds is usually enough

New workout from Mike Whitfield

Lactic Acid Training Workout A
Dynamic Warm Up
Do this circuit once, no rest between moves:
- Squat to T-Squeeze x 15 reps
- Hip Flexor Stretch x 15s hold
- Single leg glute bridge x 10 each leg
- Bird/Dog x 5 each side with 10s hold
- I-T-Y complex x 8 each
- Jumping Jacks x 20

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps — 1 second down, 3 seconds up
-       Rest 15s
1B: DB Renegade Row x 10 reps  -­– 1 second down, 3 seconds up
-       Rest 15s
1C: Goblet squat x 12 reps — 2 seconds down, 3 seconds up
-       Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
- Rest 15s
B: Walkouts w Mountain Climber x 8
- Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm — 1 second down, 3 seconds up
-       Rest 20s
1B: DB Step Ups x 15 reps — 1 second down, 3 seconds up
-       Rest 20s
1C: Bent Over Flyes x 10 reps — 1 second down, 3 seconds up
-       Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
 

Ab Finisher

Do the following circuit 4 times, resting for 20 seconds between

circuits. Each exercise should be done for 20 seconds:

 

4A) Around the World (go left in circuits 1 and 3, then right in

circuits 2 and 4) (assume pushup position with your feet on a box, walk your hands around in 360)

4B) Hanging Knee Raise

4C) Stability Ball Stir-the-Pot

4D) Stability Ball Plank with Arms Extended

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