Sunday, March 30, 2014

Workout Finishers and Melissa Ioja's Drunk with Sweat Workout

As promised here is a list of workout finishers or cash outs or burnouts as BR likes to call them.

These are all short, but intense in nature and are to be used at the end of your workout to take your fitness and fat burning capacity to the next level.  Kettlebells can be ordered HERE.


Kettlebell snatches

Dynamic squats (jump feet apart touch ground, jump feet together) paired with bench jump overs (hands down one end of a bench and feet jump over the opposite end)

Mountain climbers - but during the 10 second 'rest' period do 2 pull ups

Sumo squat high pulls (with a KB) paired with v-ups

Jumping lunges paired with plank climbers (forearm plank to straight arm plank)

Other (not Tabata style): 

Man Makers - as many as you can in 10 minutes (here's a good video showing what they are:

8 Burpees followed by 8 overhead KB swings - as many as you can in 10 minutes

100 skips with a jump rope
Renegade Rows - 10 total
Prisoner Walking lunges - 20 steps total  - no rest as many sets as you can in 12 minutes

Dynamic Push ups - 5
In Out Squats - 10
Kettlebell Swings - 20
5 rounds

Melissa has a new workout for us as well:
She uses an UGI ball as part of this workout and I cannot believe how expensive they are! Has anyone had good luck in making their own? I'm getting a Dynamax ball instead - loooooove these things. Not a pretty as an UGI ball, but over $50 cheaper! You can get one here.

Take your pick and enjoy a good sweat.

1 comment:

  1. Thanks for this list! I've either been going back to burnouts from the real time challenge on Bodyrock or making up my own. It seems, though, that the Bodyrock team is posting lots of other 12 minute workouts - either for those that want more workout on shorter days, or to serve as a burnout for others. The only reason I haven't purchased the journal/guide is because I've done so many of the workouts that what's in there may be redundant --- but I am probably wrong!

    The Drunk in Sweat video was a nice challenge. Melissa is my inspiration when it comes to strength.

    I hope you're having a good week!