Finishers

Finish your workout by doing a “finisher”.  Take any multiple joint exercise (squats, push up, jumps, burpees ect.) or a combination of two multiple joint exercises and ladder down from 10 reps down to 1 rep.  After you finish the prescibed amount of reps, you get that amount of rest in seconds.  For example, after you have completed 10 push ups, you get 10 seconds to rest.  After 10 seconds of rest you should be doing 9 push up and after that, you get 9 seconds of rest and so on.  However, when you get to the reps of 5 – 4 - 3 - 2 - 1 …there is no rest in between those sets. 

Heres how it goes…

10 push ups 10 squat jumps…10 second rest

9 push ups 9 squat jumps…9 second rest

8 push ups 8 squat jumps…8 second rest

7 push ups 7 squat jumps…7 second rest

6 push ups 6 squat jumps…6 second rest

5 push ups 5 squat jumps…no rest

And then 4 – 3 – 2 -1 with no rest in between

Incorporate a finisher at the end of your workouts will benefit the “afterburn” effect/EPOC  (excessvie post oxygen consumption) witch will allow you to burn more calories hours after you have completed your workout.