Kick it Up a Notch!

Metabolic Finishers

What are they:

Metabolic finishers are a short high intensity exercise or exercises, performed at the end of a workout.  And I mean high intensity, as they are meant to push your body to the limit.  While that may not sound so fun to some, they are actually great for those who don't have time to squeeze in cardio after a weight training session.  They are also more interesting and fun then the usual stare off into space type steady state cardio that you may find yourself doing endless minutes of each week.  

Burn Fat:

High intensity intervals (which if you read my blog you might have come across my love of HIIT) are great for burning fat while preserving muscle.  They also continue to burn calories and fat even after your workout because your body has to repair the oxygen that was lacking during your HIIT session, causing your metabolism and heart rate to stay elevated. (EPOC-Excess-Post Exercise Oxygen Consumption) 

Build Up Endurance:

They also help you build up your endurance and work capacity.  Because you are completing more work in less time, you are going to challenge your muscular, aerobic and anaerobic systems forcing them to adapt.  Over time these short intense bursts will make less intense and steady state exercise feel easier.  

Stronger Mind:

These are not meant to be easy.  They won't just challenge your body, they'll challenge your mind.  They will suck, and you will have to push through the mental and physical uncomfortableness.  They will challenge you to your fullest.  But once completed, you'll feel pretty bad ass.  

Examples:

Burpee-Jump Rope Countdown

10 Burpees

100 Jump Rope

9 Burpees

90 Jump Rope

8 Burpees

80 Jump Rope

...Continue to 1 and 10 

Sprints with Mt. Climbers 

*On Treadmill or Outside 

Sprint 30 secs

30 sec Mt. climbers

Rest 15 Secs

Repeat 5X

Metabolic Finisher 3:

Jump Rope (as fast as you can)-30 seconds

10 Jump Squats

10 Push Ups

20 Mt. Climbers

Rest 1 min, Repeat 3X

Metabolic Finisher 4:

10 MB Burpees w/ OH Slam

100 Jump Rope

40 Battle Rope 

1 Lap Sled Push (weighted)

Repeat 2-4X

Metabolic Finisher 5:

Pyramids

Perform 10 reps of exercise 1 and 1 rep of exercise 2, then 9 of 1 then 2 of 2 

Jump Squats

Push Ups

Music Playlist

Sometimes all you need is some good new beats to help you power through your workout!

Here are some current songs on my playlist.  My group training crew knows I love some good mashups and remixes! : )

  Comment below with your current favorites, i'd love to add some more!

• Katy Perry vs. Justin Timberlake Dark SexyBack Horse Mashup
• Rather Be Pretty- Clean Bandit vs. Beyonce Mashup
• Blackstreet- No Diggity (Bondax Edit)
• Florence + Drake - Overx2 DJ MashUP
• Maroon 5- Sugar (Jasper Dietze Remix)
• Calvin Harris feat Ellie Goulding- Outside
• Ariana Grande- Love Me Harder ft The Weekend (Country Club Martini Crew Remix)
• Natalie La Rose ft Jeremiah- Somebody

Garlic Butter Spaghetti Squash

Garlic Butter Spaghetti Squash

Ingredients:

• 1 medium spaghetti squash
• 1-1.5 tbsp butter
• 2 cloves garlic (finely chopped)
• parsley
• salt

*could substitute olive oil for the butter 

Directions:

Preheat oven to 450 degrees.  Cut spaghetti squash in half lengthwise and scoop out the seeds.  Sprinkle flesh with a little olive oil, and place flesh side down on a baking sheet (I put foil down on my baking sheet for easy cleanup).  Bake for 30-40 minutes until fully cooked.  

After the squash is cooked, while it cools, heat your butter in a saute pan and add your garlic.   Once garlic is fragrant, add parsley and salt and then toss with your shredded spaghetti squash.