Super Finishers

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Super Finishers

A message from Mike Whitfield, CTT

Welcome from Workout Finishers and Mike Whitfield, (aka Mikey)

!he "atman #un$e% !he &ulk 'ump% !he (aptain (hop% Say it ain)t so sir. *ndeed it is my friend. !his pro$ram)s finishers are dedicated to the Superheros. *nside this fat-torchin$ finisher pro$ram, you)ll disco+er these finishers and more , the -o.let)s #air, "atman Swin$s and Spiderman)s /e+en$e. -ood times . 0o, S123/ times. !hese uni4ue finishers include my latest creations of e5ercises and finishers and will put a .an$ at the end of any of your workouts. !hey are super. &a. *)m freakin) hilarious. 6ou)ll $et a perfect .lend of finishers includin$ the -auntlet style which my clients ha+e fallen in lo+e with, density finishers and more. Go Super-size your workouts, Mike Whitfield (Mikey), CTT www.WorkoutFinishers.com - -ra. 78 more ama9in$ workout finishers to $o with any pro$ram www.!rainwithFinishers.com - My .lo$ dedicated to meta.olic finishers www.face.ook.com:WorkoutFinishers - Find me on Face.ook www.WorkoutFinishers.com -;-

Super Finishers

Disclaimer: You must get your physicians approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent ris s. !i e "hitfield, or anyone associated with #ran Training, $$# %formerly nown&also nown as 'eflections (itness) advises readers to ta e full responsibility for their safety and now their limits. *efore parta ing in the exercises in this or any other program, be sure that your e+uipment is well,maintained, and do not ta e ris s beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this boo are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. -on.t lift heavy weights if you are alone, inexperienced, injured, or fatigued. -on.t perform any exercise unless you have been shown the proper techni+ue by a certified fitness trainer or certified strength and conditioning specialist. Always as for instruction and assistance when lifting. -on.t perform any exercise without proper instruction. Always do a warm,up prior to any exercise including but not limited to interval training. /ee your physician before starting any exercise or nutrition program. 0f you are ta ing any medications, you must tal to your physician before starting any exercise program, including but not limited to #ran Training & "or out(inishers.com. 0f you experience any lightheadedness, di11iness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 23 years old. 4lease discuss all nutritional changes with your physician or a registered dietician. 0f your physician recommends that you don.t use this or any other program, please follow your doctor.s orders.

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Super Finishers

Train SAF !
-on5t do any exercises that you aren5t sure how to do. Always get personal instruction from a certified trainer or as for a substitute exercise. 0f it hurts, /T647 -on.t be afraid to use alternative exercises. 0 don.t believe in the 8no pain, no gain9 mentality. 0f you need extra recovery within the wor out or between wor outs, don5t hesitate to ta e it. 0n other words, don.t eep going if you.re feeling di11y7 :se a spotter if you are training with heavy weights. ;ust because something loo s easy on paper doesn.t mean you dismiss it. 6n the other end < if something loo s too difficult, then be safe and use an easier exercise and adjust recovery and rest periods. 0f you want to start this or any other program but thin you have an injury, get medical attention (0'/T and have a professional therapist rehabilitate your injury before starting any exercise program. 0f you decide to use running as your form of interval training %especially sprints), ma e sure you have good running shoes and always do an extra thorough warm,up.

And for the 8timed9 sets, 0 strongly encourage you to buy a gymboss interval timer. (or one thing, they are awesome. Also, they are inexpensive for what you get. #hec them out at www.gymboss.com. 6r you can use an interval timer application on your smartphone.

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Super Finishers 1se these finishers at the EN of your main workout. !hese are desi$ned to compliment your main workout, not replace it. "e conser+ati+e when you try a finisher for the first time. For e5ample, if a finisher calls for < rounds, complete only 1-; rounds the first time you do that finisher. =on)t .e afraid to su.stitute an easier e5ercise to fit your uni4ue fitness le+el. For e5ample, you can do re$ular pushups instead of Spiderman pushups. Thi!"s to #e$e$%er > ?superset@ is ; e5ercises .ack-to-.ack with no rest, .ut restin$ after .oth e5ercises are complete. For e5ample, let)s say you ha+e a finisher that saysA 1>) "ody S4uats (18) 1") 2ush-ups (18) =o the a.o+e superset < times with <8 secs of rest .etween supersets. &ere is what you doA one set of 18 reps of "ody S4uats, then immediately, with 0B rest, 18 reps of push-ups, !&30 rest <8 seconds. See% 6ou would do this ; more times for a total of < supersets. > ?circuit@ is a series of < e5ercises or more that are done .ack-to-.ack with no rest .etween e5ercises. So, for e5ample, let)s say you ha+e the followin$ finisherA 1>) "ody S4uats (18) 1") 2ush-ups (18) 1() *n+erted /ow (C) =o the a.o+e circuit 7 times, restin$ for 1 minute .etween circuits 6ou would then do thisA 18 "ody S4uats, immediately 18 2ush-ups, immediately C *n+erted /ows, and then rest for 1 minute. 6ou would do this 7 times then you)re doneD &'N(S T)* +or ,!y ti$ed fi!ishers, try to %e,t pre-ious re.ords e,.h ti$e you do th,t fi!isher/ +or e0,$ple, whe! perfor$i!" , de!sity fi!isher (, .ir.uit or superset ,s $,!y ti$es ,s possi%le i! , set ti$efr,$e), try to %e,t your pre-ious reps/

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Super Finishers

+i!isher 1 2 Spiders ,!d 3ulks 'h My4

=o the followin$ circuit < times, restin$ for <8 seconds .etween circuits. 1>) &ulk 'ump (<) 1") Spiderman 2ushups (E:side) 1() &ulk 'ump (<) 1=) Spiderman (lim. (E:side)

+i!isher 1 5 The Super Crosso-er

=o the followin$ circuit restin$ only when needed. =o as many circuits as possi.le in < minutes. *f you)re a +illain, do as many as you can in 7 minutes. *f you)re a super hero, do as many as possi.le in E minutes. 1>) (rosso+er Step-up (7:side) 1") Superman 2ushup (7:side) 1() =um..ell or "odywei$ht (hops (7:side)

+i!isher 1 6 The Go%let7s 8,ir

=o the followin$ circuit one time, restin$ only when needed. 1>) -o.let S4uat (;8) 1") =ecline 2ushups (1E) 1() >lternatin$ -o.let #ateral #un$e (18:side) 1=) =" 2iston /ow (1E:side) 13) >lternatin$ -o.let /e+erse #un$e (18:side) 1F) Spiderman 2ushup 2lank (;8 secs:side)

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Super Finishers

+i!isher 1 9 The Super S!,t.h

=o the followin$ superset, restin$ only when needed. *n the first superset, you will perform C reps of each e5ercise. *n the ne5t superset, you will perform G reps of each. (ontinue in this fashion until you complete 1 rep of each e5ercise. 1>) H" Snatch or 1->rm =" Swin$ (C:side, G:side, etc. etc. down to 1:side) 1") Superman 2ushup (C:side, G:side, etc., etc. down to 1:side)

+i!isher 1 : &,t$,! Swi!"s

=o the followin$ circuit < times, restin$ for <8 seconds .etween circuitsA 1>) >lternatin$ "atman #un$e (18:side) 1") (hinups or *n+erted /ow (E) 1() H":=" Swin$s (;8)

+i!isher 1 ; Spider$,!7s #e-e!"e

=o the followin$ circuit up to E times, restin$ for ;8 seconds .etween circuitsA 1>) Spiderman 2ullup (;:side) or *n+erted /ow (7) 1") "odywei$ht S4uat (E) 1() Spiderman 2ushups (;:side) 1=) !otal "ody 35tension (E) 13) Spiderman (lim. (E:side)

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Super Finishers

+i!isher 1 < =u$p, =,.k ,!d #ow

=o the followin$ circuit, restin$ only when needed. *n the first circuit, you will perform F reps of each e5ercise. *n the ne5t circuit, you will perform E reps. (ontinue in this fashion until you complete 1 rep of each e5ercise. 1>) #un$e 'umps (F:side, E:side, etc., etc. down to 1:side) 1") Sta.ility "all 'ackknkife 2ushup (om.o (F, E, etc., etc. down to 1) 1() /ene$ade /ow (F:side, E:side, etc., etc. down to 1:side)

+i!isher 1 > The Super &urpee ?% Cou!tdow!

=o the followin$ circuit 7 times, restin$ for ;8 seconds .etween circuits. 1>) "urpees (E) 1") Sta.ility "all Stir-the-2ot (7:ea direction) 1() "urpees (<) 1=) ! 2ushups (;:side) 13) "urpees (1)

+i!isher 1 @ The ,rk A!i"ht 3e,rt Thu$per

=o the followin$ superset twice, restin$ for <8 seconds .etween supersetsA 1>) "atman Walkin$ #un$es (18:side) 1") S4uat !hrusts (1E)

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Super Finishers

+i!isher 1 2B The 3ulk ,!d Ai!"

=o the followin$ circuit one time, restin$ when neededA 1>) &ulk 'ump (18) or #ow "o5 'umps (;8) 1") Spiderman 2ullups (E:side) or B+erhand -rip *n+erted /ow (18) 1() Hin$ 2ress (;8:side)

+i!isher 1 22 C,pt,i!7s G,u!tlet

=o the followin$ circuit 7 times, restin$ for ;8 seconds .etween circuitsA 1>) (aptain (hops (<:side) 1") /ene$ade 2ushups (18) 1() (aptain (hops (<:side) 1=) Sin$le >rm Swin$s (18) (switch which side you use with each circuit) 13) (aptain (hops (<:side)

+i!isher 1 25 The Super C,ult

=o the followin$ superset, restin$ when needed, as many times as possi.le in < minutes. *f you)re a +illain, do it for 7 minutes. *f you)re a super hero, do it for E minutes. 1>) "ench Iault (E:side) 1") =ecline Spiderman 2ushups (E:side)

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Super Finishers

E0er.ise 8i%r,ry (E0er.ises ,re i! order of ,ppe,r,!.e)

3ulk =u$p Stand on a .ench or small platform 'ump down onto the floor in a <-point stance (; feet and 1 hand touchin$ the floor as if you)re a.out to sprint). From that point, do a .road Kump .y Kumpin$ forward !hat)s one rep. /eturn to the .ench or step and continue as needed.

Spider$,! *ush-up Heep the a.s .raced and .ody in a strai$ht line from toes (knees) to shoulders. 2lace the hands on the floor sli$htly wider than shoulder-width apart. Slowly lower yourself down until you are ; inches off the $round. >s you lower yourself, slowly .rin$ your ri$ht knee up to your ri$ht el.ow. Heep your foot off the $round as you do so. 2ush throu$h your chest, shoulders and triceps to return to the start position, and return your le$ to the start position. >lternate sides until you complete all repetitions. Heep your .ody in a strai$ht line at all times and try not to twist your hips.

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Super Finishers 3ulk =u$p D (see ,%o-e) Spider$,! Cli$% "race your a.s. Start in the top of the pushup position. Heep your a.s .raced, pick one foot up off the floor, and slowly .rin$ your knee up outside of your shoulder and touch your foot to the $round. Heep your a.s .raced and slowly return your le$ to the start position. >lternate sides until you complete all of the re4uired repetitions.

Crosso-er Step-up Stand ne5t to a .ench or platform Step up laterally, usin$ the wei$ht from the lead le$ to step up (ross o+er the .ench or platform .y keepin$ the lead le$ on the .ench while .rin$in$ the rear le$ .ehind and o+er Switch feet and repeat

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Super Finishers Super$,! *ushup Maintain a strai$ht line with your .ody and keep your a.s .raced #ower yourself into a pushup position /eturn to the startin$ position and e5tend arm out directly in front of you /epeat for the other side. >lternate sides until you complete prescri.ed reps.

u$%%ell Chops -ra. a dum..ell, medicine .all or a ca.le handle Start .y holdin$ the dum..ell a.o+e your head and to the left. *n a dia$onal and choppin$ motion, .rin$ the dum..ell to the opposite knee with a sli$ht .end in .oth knees. /eturn to the startin$ position

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Super Finishers &odywei"ht Chops Start .y holdin$ your hands a.o+e your head and to the side. *n a dia$onal and choppin$ motion, .rin$ your hands towards the opposite knee with a sli$ht .end in .oth knees. /eturn to the startin$ position =o all reps on one side and repeat for the other side.

Go%let SEu,t Stand with your feet Kust $reater than shoulder-width apart. &old a dum..ell in a ?cupped@ position at chest hei$ht. Start the mo+ement at the hip Koint. 2ush your hips .ackward and ?sit .ack into a chair@. Make your hips $o .ack as far as possi.le. S4uat as deep as possi.le, .ut keep your low .ack tensed in a neutral position. =on)t let your lower .ack .ecome rounded. 2ush with your $lutes, hamstrin$s, and 4uadriceps to return to the start position.

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Super Finishers e.li!e *ushup Heep the a.s .raced and .ody in a strai$ht line from toes (knees) to shoulders. 2lace the hands on the floor sli$htly wider than shoulder-width apart. 3le+ate your feet onto stairs or a .ench. 2ush throu$h your chest, shoulders and triceps to return to the start position. Heep your .ody in a strai$ht line at all times.

?lter!,ti!" Go%let 8,ter,l 8u!"e Stand with feet shoulder-width apart holdin$ dum..ell or kettle.ell at chest hei$ht. !ake a lar$e step sideways (laterally) with one le$ into a wide s4uat position. Heep your upper .ody upri$ht and your lower .ack flat. 2ush with your outside le$ to return to the startin$ position and switch sides.

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Super Finishers & *isto! #ow Stand with knees .ent, .ack flat, chest up, and hold a dum..ell in each hand. "race your a.s and maintain your torso position while rowin$ one dum..ell up to your torso. >s you lower one dum..ell start rowin$ the other dum..ell up to your torso. /epeat, .ein$ in constant motion, until you)+e done all reps. =o not round your low .ack and keep your a.s .raced at all times. 1se li$ht wei$hts to maintain perfect form.

?lter!,ti!" Go%let #e-erse 8u!"e Stand with your feet shoulder-width apart. &old a dum..ell at chest hei$ht. "race your a.s, and contract your $lutes (.utt muscles) as if you were s4uee9in$ somethin$ .etween your cheeks. Step .ackward with one le$, restin$ that toe on the $round. S4uat strai$ht down with the front le$ supportin$ the .ody wei$ht. #ower yourself until your front thi$h is parallel to the floor. "e$in to return to the start position .y pushin$ with the muscles of the front le$. Focus on pushin$ with $lutes and hamstrin$s. >lternate sides.

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Super Finishers Spider$,! *ushup *l,!k Heep the a.s .raced and .ody in a strai$ht line from toes (knees) to shoulders. 2lace the hands on the floor sli$htly wider than shoulder-width apart. Slowly lower yourself down until you are ; inches off the $round. >s you lower yourself, slowly .rin$ your ri$ht knee up to your ri$ht el.ow. Heep your foot off the $round as you do so. &old this position as prescri.ed. 2ush throu$h your chest, shoulders and triceps to return to the start position, and return your le$ to the start position. >lternate sides until you complete all repetitions. Heep your .ody in a strai$ht line at all times and try not to twist your hips.

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Super Finishers Aettle%ell S!,t.h &old a kettle.ell or dum.ell in one hand with your feet shoulder width apart. S4uat and swin$ the wei$ht .etween your le$s. Heep your chest up and low .ack flat. 35plode up thrustin$ your hips forward, as thou$h you were Kumpin$. Swin$ the dum.ell to shoulder hei$ht. "race your a.s and control the descent. Make sure to watch the +ideo for this one.

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Super Finishers 2-?r$ & Swi!"s &old a kettle.ell or dum.ell in one hand with your feet shoulder width apart. S4uat and swin$ the wei$ht .etween your le$s. Heep your chest up and low .ack flat. 35plode up thrustin$ your hips forward, as thou$h you were Kumpin$. Swin$ the dum.ell to shoulder hei$ht. "race your a.s and control the descent.

Super$,! *ushup D (see ,%o-e) ?lter!,ti!" &,t$,! 8u!"e Stand with your feet shoulder width apart and holdin$ dum..ells (or you can use one and switch hands with e+ery rep). #un$e forward with one le$ .y takin$ a lar$er than normal step, .ut keepin$ your upper .ody strai$ht. >t the end of the lun$e position, as your front le$ is .ent, perform a lateral raise with the same side that you stepped forward with .y raisin$ the dum..ell up to shoulder hei$ht and e5tendin$ your arm /eturn the dum..ell .ack to your side 2ushin$ throu$h the front foot)s heel, return to the startin$ position. /epeat for the other side.

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Super Finishers Chi!-ups !ake underhand $rip on the .ar with the palms facin$ you. 2ull your .ody up until the chest reaches .ar le+el. Slowly lower yourself .ut do not let your .ody swin$ and do not use momentum

)!-erted #ow Set a .ar at hip hei$ht in the smith machine or s4uat rack. #ie underneath the .ar and $ra. it with an underhand $rip an inch or two wider than shoulder-width apart. /ow yourself up the top position with your upper .ack and lats. Heep the a.s .raced and .ody in a strai$ht line from toes (knees) to shoulders. Slowly return to the start position.

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Super Finishers A&F & Swi!"s Stand with your feet wider than shoulder-width apart. &old a sin$le Hettle.ell or dum..ell in .oth hands in front of your .ody at arm)s len$th. 2ush your hips .ack and swin$ the Hettle.ell or dum..ell .etween your le$s. =ri+e .ack up to the start position and swin$ the Hettle.ell or dum..ell up to chest hei$ht. Mo+e at a 4uick pace.

Spider$,! *ull-up -rasp the .ar with an o+erhand, wide $rip. 2ull yourself up until your chin is o+er the .ar as you .end one le$ /eturn to the startin$ position and repeat with the other le$

)!-erted #ow D (see ,%o-e)

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Super Finishers &odywei"ht SEu,t Stand with your feet Kust $reater than shoulder-width apart. Start the mo+ement at the hip Koint. 2ush your hips .ackward and ?sit .ack into a chair@. Make your hips $o .ack as far as possi.le. S4uat as deep as possi.le, .ut keep your low .ack tensed in a neutral position. =on)t let your lower .ack .ecome rounded. 2ush with your $lutes, hamstrin$s, and 4uadriceps to return to the start position.

Spider$,! *ushups D (see ,%o-e) Tot,l &ody E0te!sio! Start in the standin$ position as if you were $oin$ to do a .odywei$ht s4uat. =ip down 4uickly into a 4uarter s4uat and swin$ your arms .ehind you .y your sides. 35plode up and e5tend your .ody onto your toes, raisin$ your arms o+erhead. (ontrol the descent .ack and in one mo+ement return to the dip .efore e5plodin$ .ack up a$ain. This is , !o!-i$p,.t repl,.e$e!t for Gu$pi!"/

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Super Finishers Spider$,! Cli$% D (see ,%o-e) 8u!"e =u$p Start in the .ottom of a split s4uat position. 6our front thi$h should .e parallel to the floor, your torso upri$ht, and your a.s .raced. 'ump up e5plosi+ely and switch le$ positions in the air. 6our .ack le$ .ecomes the front le$, and +ice +ersa. >.sor. the landin$ with your muscles. Heep your a.s .raced and torso upri$ht. >lternate sides without restin$ .etween sides

St,%ility &,ll =,.kk!ife-*ushup Co$%o "race your a.s. 2ut your hands on the floor and rest your shins on the .all. With your arms strai$ht and your .ack flat, your .ody should form a strai$ht line from your shoulders to your ankles. !uck your knees to your chest .y rollin$ the .all to your chest .y contractin$ your a.s and pullin$ it forward. /eturn to the startin$ position. "end your el.ows and lower down into a pushup position. 2ause and then push .ack up /epeat as necessary

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Super Finishers #e!e",de #ow >ssume the pushup position while keepin$ your hands on a pair of dum..ells and your arms e5tended Heep your a.s .raced (omplete a =" /ow, maintainin$ a strai$ht line with your .ody. >lternate sides and repeat

&urpees Stand with your feet shoulder-width apart. =rop down onto your hands and feet, then thrust your feet .ack so you are in a pushup position. !hrust your feet .ack in and then stand up. 6ou can add a +ertical Kump at the end as well.

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Super Finishers St,%ility &,ll Stir-the-*ot "race your a.s. 2ut your el.ows on the .all. With your arms strai$ht and your .ack flat, your .ody should form a strai$ht line from your shoulders to your ankles. Mo+e your arms in a circular motion in one direction while keepin$ your a.s .raced and torso in a strai$ht line.

&urpees D (see ,%o-e) T-*ushup Heep the a.s .raced and .ody in a strai$ht line from toes to shoulders. 2lace the hands on the floor sli$htly wider than shoulder-width apart. Slowly lower yourself down until you are ; inches off the $round. 2ush off to return to the start position. >s you come up, rotate to one side and point that arm towards the ceilin$. >lternate sides with each rep.

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Super Finishers &urpees D (see ,%o-e) &,t$,! W,lki!" 8u!"es Stand with your feet shoulder width apart and holdin$ dum..ells (or you can use one and switch hands with e+ery rep). #un$e forward with one le$ .y takin$ a lar$er than normal step, .ut keepin$ your upper .ody strai$ht. >t the end of the lun$e position, as your front le$ is .ent, perform a lateral raise with the same side that you stepped forward with .y raisin$ the dum..ell up to shoulder hei$ht and e5tendin$ your arm /eturn the dum..ell .ack to your side 2ushin$ throu$h the front foot)s heel, step forward and repeat for the other side. (ontinue until all reps are complete for .oth sides.

SEu,t Thrusts Start in the pushup position with your a.s .raced "rin$ your feet in towards your chest in an e5plosi+e fashion /eturn to the startin$ position .y ?kickin$@ your feet .ack out

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Super Finishers 3ulk =u$p D (see ,%o-e) 8ow &o0F&e!.h =u$ps Stand in front of a .ench or .o5:platform =ip down into a 4uarter s4uat position and Kump on the .o5 in the 4uarter s4uat position to reduce impact Step .ack down and repeat

Spider$,! *ullups (see ,%o-e) '-erh,!d Grip )!-erted #ow (see ,%o-e D %ut use , wider o-erh,!d "rip) Ai!" *ress &oldin$ a dum..ell in front of you at shoulder hei$ht, put your rear foot on a .ench or platform, keepin$ your upper .ody strai$ht. !ake a .i$ step forward with the lead le$. 2erform a "ul$arian S4uat .y lowerin$ your .ody (keep your upper .ody upri$ht) When you return to the startin$ position, perform a shoulder press .y pressin$ the dum..ell a.o+e your head

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Super Finishers C,pt,i! Chops Stand with your feet shoulder-width apart, holdin$ a dum..ell a.o+e your head and to the side. #un$e forward .y takin$ a lar$er than normal step, keepin$ your upper .ody strai$ht and keepin$ your front heel firmly planted >s you lun$e forward, .rin$ the dum..ell down to your side in a choppin$ motion, $oin$ towards the same side as you are lun$in$. >lternate sides and repeat until all reps are complete for .oth sides.

#e!e",de *ushups Start in a push-up position as you $rip a pair of dum..ells. Maintainin$ a strai$ht line and your a.s .raced, perform a pushup .y lowerin$ your .ody /eturn to the startin$ position

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Super Finishers C,pt,i! Chops D (see ,%o-e) Si!"le ?r$ Swi!"s D (see ,%o-e) C,pt,i! Chops D (see ,%o-e) &e!.h C,ult 2lace .oth hands on the sides of a .ench, with your a.s .raced *n one motion, +ault o+er the .ench, dri+in$ your arms down and pullin$ your le$s, knees and .utt toward the ceilin$. /epeat in the opposite direction.

e.li!e Spider$,! *ush-up 2lace your feet on a .ench L hands on floor, sli$htly more than shoulder width apart. #ower your chest to floor. >s you do, .rin$ one knee up to your el.ow. 2ress .ack to the start position. >lternate sides.

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Super Finishers

More #esour.es to +,t-Tor.hi!" +i!ishers To (se With Hour +,-orite Workouts

www/Workout+i!ishers/.o$ - -et 78 uni4ue meta.olic workout finishers to use with any pro$ram (and some can .e used as an intense short workout). www/Tr,i!with+i!ishers/.o$ - "lo$ dedicated to meta.olic workout finishers "urn fat in Kust minutes with 6B1/ fa+orite workouts "reak a wei$ht loss plateau Skyrocket your conditionin$ =one in Kust a fraction of the time cardio takes , with .etter results

Mike re,lly .h,!"ed up $y -isio! of , workout D *hilip

3e h,d , fresh ,ppro,.h to tr,i!i!"- #o%i!

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