Cut out the boring cardio and lose weight with the help of finishing exercises!

Cardio and fitness are tricky matters. They set off a positive body response (weight loss, cardiovascular fitness, etc.) and then... they stop working. Once the body adapts, it will need new stimulation to improve.

When the same thing happens to us in training, we can build up the stimulation. But with traditional cardio, it's hard because we're just used to those 15 minutes on the treadmill. But the body has already adapted, and you're running in place. Sometimes literally.

The adaptation is good. It means you've improved. Unfortunately, with cardio, you have to either add length or intensify it at that point. I bet more cardio isn't appealing to you.

However, you can also work on fitness with selectively chosen weight training. The best time to do such a conditioning workout is after you've completed your barbell workout. It is easier for the body to target excess fat after hard work. Here are some ideas for finishing exercises that will leave you feeling great after you leave the gym.

1. Big Axis Lower Body Complex

The complex is a series of exercises done without a break, in fact, you won't be taking the axis out of your hand at all. It's very stimulating and saves time. Use weights at 40-60% of your max and start with complex exercises that build on each other well. For example:

Give yourself 4-6 rounds and 60-90 seconds of rest in between.

• Full relocation x 4
• Front squat with pause x 6
• Squat and push x 4
• 1.5 reps of back squat x 6, 4 seconds hold on last rep.

2. Ascending full body complex

Give 6 rounds and rest 2 minutes between rounds.

• Squat repositioning x 3
• Front squat x 4
• Pressure squat x 5
• Back lunge x 6
• Back squat x 7
• Romanian deadlift x 8
• Front squat x 9
• Rolling x 10

3. Upper body finishing exercise

• Kettlebell press-up x 10
• Sprint on skis x 30 seconds
• Farmer's weight transfer x 1 minute
• Push-ups x 10

Try to do it in 4 minutes or less. Once you've mastered it, add 2 reps to the repositioning and push-ups until 4 minutes is unachievable.

Load transfer is one of the best exercises to do at the end of a workout. Full body exercises give you a break from focused work.

4. Bulgarian lower body finishing exercise

• Start with Bulgarian squats on one leg with one arm, roughly 50-70% of your weight. Practice 8-12 repetitions.
• Then repeat the same exercise with weights in one hand only, equal number of reps on both sides.
• Finally, without weights, another 8-12 reps.

5. Upper body finishing exercise (one-handed)

• One-handed deadlift x 6-8
• Strict pressure one-handed x 6-8
• Push press one-handed x 6-8
• Overhead dumbbell carry one-handed x 50 metres
• Repeat with other hand
• Pause and repeat the whole thing 1-2 more times.

6. Finishing exercise for legs

Here you will focus on your performance in every minute.

• For the first minute, row at maximum and remember the distance. Every minute after that, you will try to match that performance.
• Pause for 30 seconds.
• In the second minute, give yourself 8-10 one-handed push-ups with posture, one on each side.
• Repeat this for 5 rounds or 12 minutes. Or repeat until you can get to your distance from the first minute while rowing.

The goal of the finishing exercises is to exhaust your anaerobic system and leave nothing in you! There is no need to exercise for more than 10-15 minutes, which is why you set such a high standard when rowing.

Once you can't handle that pace anymore, your body isn't working at a capacity to make the exercise effective, and there's no point in continuing.

Source: www.t-nation.com - 15 Minutes to Fat Loss, No Boring Cardio
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