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Extreme Workout Finisher Routines!

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Extreme Workout Finisher Routines!

Okay, so you've just burned and sweated your way through an intense workout session. Your muscles are aching, your heart is pumping, and your body is in pain, but you still want more? It's time for an extreme workout finisher!

End your session not in style, but in pain, with a high-intensity workout finisher routine that will leave you battered and bruised for days to come. It sounds painful - and it is - but extreme workout finishers performed at maximum intensity at the end of your session are one of the most effective ways to burn fat and tone muscles.

From metabolic madness to intense booty bands workouts and extreme bicep curling, here are our favorite (read: most painful) finisher workout routines!

What is a workout finisher?

Workout finishers aren't for the faint-hearted. They also aren't for the unfit, or for the novice. Workout finishers are intense exercise routines that are performed right at the end of a workout session.

That means that after your intense interval training session or upper body circuit, you don't stop. You carry on for one last round of high-intensity exercises, and you perform to the extreme, to the maximum level of intensity that you can muster.

A workout finisher is painful, and you have to be seriously motivated to give it your all for an extra 10 minutes at the end of your training routine. You can endure a full body finisher or targeted finishers that focus on legs, abs, biceps, or other muscle groupings. You can also endure a painful cardio finisher that will literally knock the breath out of you!

The results, though, can be astounding. Including an extreme finisher at the end of every workout isn't advisable, but even just performing an extreme finisher once or twice a week can help you to shed excess fat, raise your metabolism, burn through more calories, and build bigger, more defined muscles.

If you're up for a challenge, then extreme finishers are there to be endured.

Extreme workout finishers

Good finisher exercises are short but intense. These are HIIT workouts, and you need to hit at least 80 percent of your maximum capacity at the end of your regular workout.

To do that more effectively, you can easily incorporate resistance bands into many of the exercises in the routines we've put together below. Increase the strength of the resistance band, for an even tougher finisher!

At the end of the workouts, remember to cool down and stretch off. You'll need to loosen up and relax more than ever if you make it through these killer workout finishers!

#1 Extreme metabolic finisher

Take your metabolism to the extreme and burn fat for weeks to come, with the extreme metabolic finisher workout. You can place the treadmill onto an incline, to make this even more intense. If you don't have a treadmill, you can sprint on the spot!

  1. 15 seconds treadmill sprint
  2. 15 banded push-ups
  3. 10 split lunge jumps, performed on alternating sides
  4. 5 pull-ups
  5. 15-second treadmill sprint
  6. 50 skipping rope hops
  7. 5 tuck jumps
  8. 15 mountain climbers on each side
  9. 20 jumping jacks

#2 Full body finisher

A full body finisher to workout every muscle in your body! Each exercise needs to be hit for at least 25 reps, but try to hit each exercise until you can't do any more reps! The resistance band for the first two exercises makes this even more challenging!

  1. Reverse band rows
  2. Banded push-ups
  3. Single leg steups on each leg
  4. Finish with as many burpees as you can physically perform!

#3 The extreme chest finisher

Finish off your pectoral muscles but lay the groundwork for a bigger, stronger chest, with the extreme chest finisher. You need weights and a resistance band for this. Switch the weights for a resistance band if you want a lighter finisher.

  1. 15 x flat dumbbell bench presses
  2. 15 x incline dumbbell presses
  3. As many dips as you can perform
  4. Banded push-ups, until you can push up no more
  5. 20 x resistance band flyes

#4 Extreme bicep curls

Seriously finish off your biceps after an intense arm session. You can use dumbbells, or you can use a strong resistance band instead. Either way, it's a killer, but you'll definitely be toning your muscles. Have a short 30-second break between each set. On the last set, you can carry on until you can't curl anymore!

  1. 20 x bicep curls
  2. 18 x bicep curls
  3. 16 x bicep curls
  4. 14 x bicep curls
  5. 12 x bicep curls
  6. 10 x bicep curls
  7. Bicep curls until you reach failure

#5 Ultimate full body finisher

Workout your legs, arms, back, core and so much more with this extreme full-body workout. This is a chest finisher, an arm finisher, shoulder finisher, an ab finisher... You'll be completing several sets of different exercises and focusing on major muscle groups for an ultimate workout finisher! You'll need some serious energy left for this because this is a workout in itself! 

  1. Resistance band squats (as many reps as you can). Rest for 15 seconds.
  2. Resistance band squats (as many as you can). Rest for 15 seconds.
  3. Resistance band squats (as many as you can). Rest for 15 seconds.
  4. Resistance band squat hold (for as long as you can). Rest for 15 seconds.
  5. Banded push-ups (for as many reps as you can). Rest for 15 seconds.
  6. Banded push-ups (for as many reps as you can). Rest for 15 seconds.
  7. Banded push-ups (for as many reps as you can). Rest for 15 seconds.
  8. Banded push-up hold for as long as you can. Rest for 15 seconds.
  9. Band-assisted pull-ups (for as many reps as you can). Rest for 15 seconds.
  10. Band-assisted pull-ups (for as many reps as you can). Rest for 15 seconds.
  11. Band-assisted pull-ups (for as many reps as you can). Rest for 15 seconds.
  12. Band-assisted pull-up hold for as long as you can. Rest for 15 seconds.
  13. Hanging knee raise (for as many reps as you can). Rest for 15 seconds.
  14. Hanging knee raise (for as many reps as you can). Rest for 15 seconds.
  15. Hanging knee raise (for as many reps as you can). Rest for 15 seconds.
  16. Hanging knee raise hold, for as long as you can hold at the top of the movement.

This is a killer work out finisher, so don't be surprised if it really does finish you off. If it's too difficult, try the movements with a lighter resistance band.

Did you survive the extreme workout finisher routines?

These finisher workouts are designed to be difficult, and they work most effectively when you give it everything you can. They are tough, especially as you'll have already completed a full workout prior to starting!

As they say, though, there's no gain without pain! Even if you can endure at least one finisher workout per week, you'll soon start to see the results when you're shredding fat and ripping muscles!

Katherine Holden

Katherine Holden

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams. Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients.

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