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Copyright 2015
MEDICAL DISCLAIMER
Please Note: 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.
If you have any pre-existing back or physical injury, DO NOT START THIS
PROGRAM until you have full clearance from your physician.
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 risks. Marc “Funk”
Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to
take full responsibility for their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that
your equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. Don’t perform any exercise unless you have
been shown the proper technique by a certified fitness trainer or certified
strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Don’t perform any exercise without proper instruction.
Always do a warm-up prior to any exercise including but not limited to interval
training. See your physician before starting any exercise or nutrition program. If
you are taking any medications, you must talk to your physician before starting
any exercise program, including but not limited to Funk Roberts Fitness.
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As always I put my heart and soul into developing this workouts for you and want
to you to get great use out of them. Whether you use them for yourself, with your
athletes or with your clients or class, I’ve created this program with you in mind
I hope you enjoy these finishers and get great use out of them. Who knows if I get
great feedback perhaps I will put together Finishers 2.0 with more categories and
more finisher I have in my BIG BLACK BOOK!
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TABLE OF CONTENTS
Introduction 03
Workouts
2. Power Finishers 14
3. Density Finishers 18
4. Minute Finishers 20
5. Cardio Finishers 22
7. Tabata 25
12. KB Finishers 36
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INTRODUCTION
Combat Conditioning Finishers
These attributes are very important to combat sport athletes, as no one is immune
to fatigue. The sign of a true warrior is the ability to fight through fatigue and the
finisher places you in this position.
Developing the mental toughness will also allow you to push through fatigue and
get the upper hand on your equally tired opponent.
How you react when faced with fatigue and the aggression of your opponent
is forged in the gym during your training sessions and adding finishers to your
sessions can be the difference between whether you FIGHT through a wn in or
FOLD UP in defeat!
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WHY FINISHERS?
Finishers are short super high
intensity circuit usually lasting
3–10 that you add at the end of
main workout session. Finishers
are a great way to put the final
blow to anyone’s combat training
session, traditional strength
workout, run or long boring cardio
session at the gym.
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energy used over the entire body as opposed to cardio which is just repetition of a
movement over and over again (like the elliptical machine)
When you use more muscle groups you burn more calories.
Studies prove that EPOC (Excess Post Exercises Oxygen Consumption) or the
“Afterburn” effect is much higher using this style of high intensity training then
with long cardio which has little EPOC. More EPOC mean more fat burn 24-36
hours after your done your workout.
Cardio is damn BORING and the variety of finishers using sets, reps, time based,
will always add new dynamic excitement to your training.
According to the International Journal of Obesity (32: 177-184, 2008), you can
actually gain weight by performing too much long bouts of cardio.
THAT’S NO GOOD!
The final and probably best reason to use finishers instead of long cardio is TIME!
Cardio usually take 45 minutes to an hour for some and Finishers are done in less
than 10 minutes.
You can use these Finishers two or four times per week after your workout session/
metabolic training or your combat sport class.
If you are a trainer, end off your client’s workouts with this Finisher.
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You can use them depending on your goals. (if you are a combat fighter, you would
use the combat conditioning category)
If you are a trainer than you can literally use 2-3 finishers each week with your
clients.
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1. Warm up with a calisthenics warm up and dynamic stretch before every 300
workout session – CLICK BELOW FOR VIDEOS
Warm Up
https://www.youtube.com/watch?v=g04Nz18FqkA
3. Use a Foam Roller to help loosen the fascia prior to or after your workouts.
4. The great thing about these Finisher Workouts is that you can use them as warm
ups, your main training or finishers after you regular training.
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5. Do NOT attempt any exercises that you aren’t sure how to do. You can find most
of these exercises on the web, if you are not sure of the movement.
6. Drink a ton of water before, during and after your workout session. Stay away
from sports drinks until after you’ve finished you workout.
7. You must have some level of fitness before attempting these Finisher Circuits.
8. Always use good form and technique with each exercise. If you get fatigued
take a quick breather so you can get back to good form. Do not sacrifice time for
technique. Do it right to get the best results.
9. If you want to start this or any other program but think you have an injury, get
medical attention FIRST and have a professional therapist rehabilitate your injury
before starting any exercise program.
10. If it hurts, STOP! Don’t be afraid to use alternative exercises. I don’t believe in
the “no pain, no gain” mentality…that said
11. Clean nutrition and good eating habits is the key to increasing your energy,
building muscle, burning fat, improving strength, decreasing inflammation and
chances of injury. Download these Done For You or Do It Yourself Nutrition Plans
for Spartan Warriors => http://funkstsmealplans.com/spartannutrition/
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Use these after your main skill/technique class, sparring session or to empty the
tank after a workout.
Directions:
For all workouts, perform each exercise for 50 seconds of work followed by 10
seconds rest. Complete 1-2 rounds depending on time and energy level.
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Clutch Time
Perform each exercise for30 seconds one after the other with no rest in between.
Complete 4 full rounds for a total of 10 minutes.
1. Burpees
2. Mountain Climbers
3. KB/DB Swings
4. Jumping Lunges
5. Abs V-Ups
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POWER FINISHERS
This collection of circuits will help you develop well-rounded fitness that will
prepare you for almost any physical challenge.
The Power Finishers fuse together a variety of exercises ranging from whole body
compound movements, weight training, calisthenics, sprinting, cycling, abs and
plyometrics to name a few.
These finisher circuits are geared to keeping you versatile in your training forcing
you to move fast and explosive in different planes of motions, movements and
directions.
It’s cross training at it’s best and will challenge you like no other.
Directions:
Complete as many reps as possible of each exercise for 45 seconds followed by
15 seconds rest. Perform 2 straight rounds for a total work time of 8 minutes.
Shred It
1. KB Swings
2. Push Ups
3. Treadmill Sprints
4. V-Ups
Choke Hold
1. Speed Deadlifts
2. Box Jumps
3. Bike Sprints
4. Bicycles
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Suicide Squad
1. Speed Barbell Press
2. Bent Over Rows
3. Running Barbell Press Outs
4. Rotating Side Lunges
Killer Chaos
1. One Arm Snatches
2. Speed Curls
3. Burpees
4. Floor Hip Thrusts
Mayday
1. High Pulls
2. Box Jumps
3. Burpee with Push Ups
4. Flutter Kicks
Changing Levels
1. KB/DB Cleans
2. Mountain Climbers
3. Side to Side Cone Speed Shuffles
4. Abs Spring Ups
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Path to Greatness
1. Thrusts
2. Parallel Dips
3. Treadmill Hill Runs
4. Hanging Knee Raises
Power Shred
1. Gorilla Cleans
2. DB Side Front and Bent Over raises
3. Skater Hops
4. Knees to Bar
Deadringer
1. Sumo Deadlifts
2. DB Presses
3. Shadow Box with light weight
4. Floor Wipers
Clean Getaway
1. Clean and Press Barbell
2. SledgeHammer - Tire
3. Sprawls
4. Abs IN and Outs
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Military Mayhem
1. Barbell Military Press
2. Battle Ropes
3. Bunny Hop Sprawls
4. Hanging Oblique Raises
Aggression
1. Alternating DB Bench Press
2. Jumping Lunges
3. Box Jump Burpees
4. Speed Alternating Single Leg Raise
Peak Performance
1. 2 arm Swings
2. Barbell Push Press
3. Rowing Machine
4. Oblique In and Outs
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DENSITY FINISHERS
Density training is almost like high volume training on steroids. It’s more intense,
it’s more demanding, and it will get you better results. High volume training is
essentially, as the name suggests, doing a high amount of work per session
Now with density training, it’s not just about doing that higher volume of work, but
doing that higher volume of work in a specific time frame.
Basically, you are making your training session denser. This collection of finishers
uses the density training and AMSAP (As Many Sets As Possible) protocol.
You will be performing 10 reps of each exercise one after the other for 10 minutes
straight with the goal of completing as many sets as you can in the space of time.
Your ultimate challenge is to try and beat the amount of sets you get done in
subsequent Density Finisher sessions
Direction:
Perform the exercises for 10 reps each for 10 minutes straight.
Make sure to keep time.
G.O.A.T.
1. Squats
2. Push Ups
3. Burpees
S.O.S.
1. Box Jumps
2. Divebombers
3. Jumping jacks
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1. Alternating DB Press
2. Racked Squats
3. Bent Over Rows
S.W.A.K.
1. Speed Deadlifts
2. Barbell Thrusters
3. Squats
P.A.C.E.
1. Floor Press
2. Bent Over Rows
3. Overhead Press
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MINUTE FINISHERS
The Minute Finishers are a
collection of finishers that
will take you 5 minutes timed
intervals to perform. You will
perform five exercises for
one minute each (non-stop)
Use these as championship round finishers where you will complete 2 rounds with
one minute break in between.
Direction:
Perform each exercises for 60 seconds of work one after the other with no rest on
between. You have the option to rest for 1 minute and complete another round or
stop at 5 minutes. (one round)
Metabolic Shred
1. Burpees
2. Med Ball Side to Side Slams
3. Push Ups
4. Bodyweight Squats
5. In and Outs
Jet Fuel
1. Clean and Press
2. Burpees with DB
3. Speed Bent Over Rows
4. Alternating Floor Press
5. Speed Curls
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Beast Attack
1. Jump Squats
2. Jumping Lunges
3. Jumping Jacks
4. Tuck Jumps
5. Burpees
Kill at Will
1. Swings
2. Push Ups
3. Chin Ups
4. Med Ball Slams
5. Sprints
Razor Sharp
1. Burpees
2. Mountain Climbers
3. High Knee Sprints
4. Kick Outs - Sit Outs
5. One Two Sprawls
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CARDIO FINISHERS
If the goal is to improve your cardiovascular health and burn a lot of extra calories,
then cardio finishers are what you want to use.
They are a mixture of calisthenics plyometrics and sprint intervals that you will use
at the end of the workouts.
Directions:
Perform each exercise for 60 seconds of work one after the other for 3 rounds with
no rest in between.
Kill at Will
1. Skier Shuffles
2. In and Out Squats
3. Wide Leg Runs
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Direction:
Perform each exercise for 60 seconds each with no rest one after the other
for 3 rounds.
Record Breaker
1. Push Ups
2. Stationary Sprints
3. Squats
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Sabotage
1. DB Bench Press
2. Tuck Jumps
3. DB Thrusters
Peak Performance
1. Bench Press
2. Bench Hops
3. Side to Side Squats
EPIQ
1. Swings
2. Push Ups
3. Lunges
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TABATA FINISHERS
Because it’s an amazing super high intensity anaerobic workout that take very little
time (4 minutes) and burn 9X more fat than regular slow boring cardio.
The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan and
there have been countless research studies that have been done to improve it’s
effectiveness.
Sound easy? Not! This is “High-intensity” and not for the weak at heart.
This cardio interval training method is an intense and quick workout routine but
very effective. The entire exercise lasts only about 4 minutes if you do it correctly.
The rest period can be complete rest or a less intense pace.
The key to getting the maximum benefit of these circuits is to perform as many
reps as possible at high intensity for the 20 seconds.
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Direction:
Complete each exercises for 8 rounds using 20 seconds of work followed by
10-second rest intervals. Once you have completed all 8 rounds (4 Total Minutes),
rest for one minute and perform the next exercise using the same tabata protocol
Counter Strike
1. Stationary Runs
2. Mountain Climbers
Jack it UP
1. Jumping Jacks
2. Push Up Jacks
Strike First
1. Jumping Lunges
2. Plank to Push Up
Shadow of Death
1. Shadow Box
2. Abs V-Ups
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BODYWEIGHT FINISHERS
10-Minute Bodyweight Finisher
These finishers use your bodyweight only. No equipment needed finishers that you
can do anywhere, anytime. No excuses!
You can do these at home, on the road in your hotel room, in the park, at the beach
or wherever you need a quick finisher or workout
You will hit the entire body with these 10-minute finisher that you can use at the
end of your training session
Direction:
Perform each exercise for 45 seconds of work, followed by 15 seconds rest one
after the other for 2 rounds with no rest in between.
Iron Fist
1. Push Ups
2. Jump Squats
3. Bodyweight Renegade Row
4. Abs Bicycles
5. Burpees
Mission to Submission
1. Wide Grip Push Ups
2. Jumping lunges
3. Bent Over BW Rows
4. Abs In and Outs
5. Stationary Sprints
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Flying fists
1. Chin Ups
2. Leg Raises
3. BW Squats
4. Plyo Push Ups
5. Run and Punch
Fist of Fury
1. Jumping Side to Side Burpees
2. Staggered Push Ups
3. Alt Reverse Lunge to Knee Strike
4. Abs Spring Ups
5. Run and Punch
Redemption
1. Burpee T-Raise
2. Full Spring Ups
3. Mountain Climbers
4. Prisoner Squats
5. Tuck Jumps
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Hit Em Low
1. Jumping Squats
2. Reverse Lunges
3. Prisoner Squat
4. Meet The Queens (Drop Lunge)
5. Jumping Lunges
1. Burpees
2. Squat Thrusts
3. Push Ups
4. V-Ups
5. Shadow Box
6. Jump Squats
7. Jab – Cross Sprawls
8. Burpees
9. Jumping Lunges
10. Jab-Cross Sprawls
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Arm Finisher
Perform each exercise for 60
seconds of work one after the
other with no rest in between.
1. Overhead Triceps Press
2. Kneeling Overhead Press
3. Kneeling Biceps Curl
Shoulder Finisher
Perform each exercise for 30 sec
of work one after the other for
2 rounds.
1. Side Lateral Raise
2. Front Raise
3. Bent Over Side Raise
4. High Pulls
Leg Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
1. Squats
2. Jump Squats
3. Sumo Squats
4. Stationary Split Squats
5. Stationary Split Squsts
6. Jumping Lunges
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Back Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
Chin Ups
1. Seated Rows
2. Bent Over Rows
Chest Finisher
Perform each exercise for 30 sec of work one after the other for 2 rounds
1. Decline DB Press
2. Regular DB Press
3. Incline DB press
Butt Finisher
Perform each exercise for 60 seconds of work one after the other
with no rest in between.
1. Weighted Hip Extensions
2. Sumo Deadlifts
3. Rotational Deadlifts
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INTEGRATED FINISHER
These are a collection of finishers that involve using the same muscle or multiple
movement exercises in consecutive order.
I like using these at the end of my main training session to target lagging body
parts or movements you are trying to master.
Direction:
Perform each exercise for 60 seconds of work one after the other
with no rest in between.
Squat it Up
1. Prayer Squat
2. Prisoner Squat
3. Overhead Squat
Push Ahead
1. Low Push Ups
2. Full Push Ups
3. Upper Push Ups
Row to Victory
1. Renegade Row
2. Bent Over DB Row
3. High Pull
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Shoulder 21’s
21’s – Perform 7 reps of each exercise one after the other
1. Side Shoulder Raises
2. Front Shoulder Raise
3. Bent Over Side Raise
Lunge 21’s
21’s – Perform 7 reps of each exercise one after the other
1. Lower Bulgarian Split Squats
2. Upper Bulgarian Split Squats
3. Full Bulgarian Split Squats
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BURPEE FINISHERS
Origins of Burpee
According to the Oxford English Dictionary the exercise was named in the 1930s
for American physiologist Royal H. Burpee, who developed the Burpee test. He
earned a PhD in Applied Physiology from Columbia University in 1940 and created
the “Burpee” exercise as part of his PhD thesis.
A set of burpees will force your body to work far above your capacity to take in,
transport and utilize oxygen and, subsequently, your anaerobic conditioning will
improve.
A combination of Burpees and Finishers, the perfect union designed for you to
use immediately after your strength training, interval workout, run or as an extra
conditioning session throughout the week.
The different burpee variations make each finisher challenging, effective and fun.
Each Burpee Finisher will help you build killer cardio, increase your metabolism and
melt away stubborn body fat, faster than ever before.
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Spread Em”
1. Leg Split Burpees
2. Superstar Burpees
3. Burpee Sprawls
4. Chest to Ground Burpees
5. Wide Push Up Burpees
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Snatch It
Perform 7 reps of snatches each hand for As Many Sets As Possible in 5 or 10 mins.
1. One Arm Snatch Right
2. One Arm Snatch Left
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Jive Turkey
Perform each exercise for 60 seconds of work with 30 seconds break in between
for 3 rounds.
1. Turkish Get Up Right
2. Turkish Get Up Left
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Direction:
Perform each exercise for 45 sec followed by 15 sec rest
Abstract!
1. Spring Ups
2. Russian Twists
3. V-Ups
4. Flutter Kicks
5. Abs In and Outs
Stable Shred
1. Stability Ball Crunches
2. Stability Ball Roll Back to Jackknife
3. Stability Ball Stir the pot
4. Stability Ball Roll Ups
5. Stability Ball Russian Twists
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Abs of Steel
1. Floor Windshield Wipers
2. Leg Scissors
3. Leg Flutters
4. Full Abs Springs Ups
5. Hollow Abs Rocks
6. Hip Thrusts
7. Abs In and Outs
8. Leg Raises
9. Ab Circles
10. Abs Half Spring Ups
Ripped Ending
1. Hollow Abs Stars
2. Leg Raises
3. Thai V- Ups (Knees Strikes)
4. Abs In and Outs
5. Full Spring Ups
6. Lying Leg Raises
7. Scissor Kicks
8. Flutter Kicks
9. Hip Thrusts
10. Russian Twists
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Finish Solid
1. Hip Raises
2. Abs Spring Ups
3. Left Side In and Outs
4. Right Side In and Outs
5. Abs Bicycles
6. Leg Raises
7. One Leg Alternating V-Ups
8. Oblique Crunch Right
9. Oblique Crunch Left
10. Abs Crunches
Core Conscience
Perform 4 sets of 30 seconds
1. Push Up Hold
2. Abs Wheel Roll Outs
3. Plank Builds
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BONUS FINISHERS
Enjoy these BONUS finishers that will put an exclamation point to your workout
Isometrics Finisher
Perform each exercise for 60 seconds each. Complete 1 round
1. Wall Pushes
2. Chin Up Hold
3. Squat Hold at Bottom
4. Push Up Hold Halfway Down
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Sandbag Finishers
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Cleans
2. High Pulls
3. Shouldering
4. Rotational Lunges
5. Pull Thrus
Push Up Finisher
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Push Ups
2. Spiderman Push Ups
3. Knee to Chest Push Ups
4. t-Raise Push Ups
5. Close Grip Push Ups
Blow by Blow
Perform each exercise for 60 seconds of work with no rest in between.
Complete 3 rounds.
1. DB High Pulls
2. Seated Rows
3. Bent Over Rows
Metabolic Finisher
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 1 round.
1. Swings
2. Push Ups
3. Lunges
4. Rows
5. Mountain Climbers
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TRX Finisher
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. TRX Suspended Row
2. TRX Atomic Push Ups
3. TRX Mountain Climbers
Complex Finishers
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. DB Burpee
2. Push Up Rows
3. Curl and Press
Carry Finisher
Perform each exercise for 30 seconds of work one after the other for 1 round
1. 1 Arm Overhead Carry
2. 1 Arm Racked Carry
3. 1 Arm Side Carry
4. 1 Arm Overhead Carry
5. 1 Arm Racked Carry
6. 1 Arm Side Carry
Animal Finisher
Perform each exercise for 60 seconds of work with no rest in between.
Complete 1-2 rounds.
1. Bear Crawl
2. Crab Walk
3. Gorilla Hops
4. Bunny Hops
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Upper Body
Perform each exercise for 30 Seconds with no rest on between.
Complete 2 rounds.
1. Pike Push Ups
2. T-Raise Push Ups
3. Plank Builds
4. Side to Side Push Ups
5. Close Grip Push Ups
Legs Finisher
Perform each exercise for 60 seconds one after the other with no rest in between
1. Jump Squats
2. Reverse Lunges
3. Prisoner Squats
4. Jumping Lunges
5. Side Step Squats