YOU’VE STILL GOT some gas in the tank and you’re looking to finish off strong. How about putting your metabolism into overdrive? This mixed movement finisher is ideal for burning calories in less time than traditional cardio, it will help avoid elavating muscle-destroying cortisol levels (which can accompany long cardio sessions)and increase your metabolic rate for up to 24 hours after training, resulting in more effective fat loss.

Metabolic finisher:

A1. Med Ball Touches* (12 reps)

A2. Box Jumps* (15 reps)

A3. Skipping (30 second sprint)

Rest 15 seconds (put on gloves)

A4. Heavy Bag Punches

Rest 60 Seconds

Repeat this set 3 times


Med Ball Touches: In a pushup position over a medicine ball, explode up and touch the top of the medicine ball. Repeat for 12 reps.

• Bend arms as little as possible (you don’t want to do a full pushup). This is also a great triceps finisher.

Box Jumps: Start on top of the bench, jump down, then explode back up to the top of the bench.

• Spend as little time on the ground as possible.

• Don’t let your heels touch the ground.

Notes: Complete each exercise as fast as possible. As you progress week to week, minimize your rest periods in increments of 5 seconds.