Copyright 201 by Rob KIng

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2 Copyright 201 by Rob KIng Copyright 201 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown without prior written permission from the author. The Photo information Credits Under presented Creative in Commons this work is Attribution by no way 2.0: intended as medical On bottom advice of all or pages, as a substitute photos courtesy for medical of petechons counseling. and Björn The information Söderqvist@Flickr should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent and/or work with your physician throughout the duration of this program, while using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

3 Introduction I love sled work and I hate boring steady state cardio. For years I grew up and entered the fitness world and it was kind of known that when you wanted to lose fat you had to do cardio. That meant hoping on the machine for minutes and pretending you were a hamster on a wheel. I hated EVERY second of it :). Then I started to realize that most top athletes like sprinters, and gymnasts who were always lean and always in shape did no cardio. They sprinted, they did body weight workouts, but they did NO cardio. Same thing for Olympic WeightLifters. They did no cardio, in actuality they avoided cardio like the plague because for them being pound for pound strong is everything. Cardio will actually reduce strength, not good. When I opened my gym Heavyweights Training Center we had 3 treadmills and after a few months I started to notice things. Lots of injuries, shin splints, people actually falling off the treadmills, and more. So I made a decision, time to ditch the treadmills. After that I focused all our cardio on Sled Work, Pyramids, Finishers, Body Weight Challenges and more. I have never looked back and our results have only gotten better in terms of fat loss, lean muscle, and client happiness and results. Enjoy my sled finishers as I know they will get you results and kick your ass :). Rob King Feb 11, 2014

4 Heavyweights Sled Finishers Introduction HeavyWeights Inner Circle If your goal is to get stronger, build muscle, lose fat, learn everthing you can on strength training, supplements, fitness and a healthy lifestyle then join The Heavyweights Inner Circle. You will get a new workout program monthly, updated new content daily, members only videos and more. As well get your questions answered by Rob King. Get more info and join now

5 Heavyweights Sled Finishers Introduction Resources If you don t know some of these exercises be sure to check out the following pages Rob King / Heavyweights Youtube Page => user/heavyweightsfitness/videos Rob King Facebook Coaching Page => RobKingFitness

6 Bodyweight Finisher 1: Push Ups & Knee Grabs 10 Push Ups, Sled One way, 10 Knee Grab Sit ups, Sled push back 9 Push Ups, Sled One way, 9 Knee Grab Sit ups, Sled push back 8 Push Ups, Sled One way, 8 Knee Grab Sit ups, Sled push back 1 Push Up, Sled push, 1 Knee Grab Sit Up, Sled Push Back

7 Bodyweight Finisher 2: Pikes & Push Ups 10 Pike Push Ups, Sled One way, 10 Push Ups, Sled push back 9 Pike Push Ups, Sled One way, 9 Push Ups, Sled push back 8 Pike Push Ups, Sled One way, 8 Push Ups, Sled push back 1 Pike Push Up, Sled push, 1 Push Up, Sled Push Back

8 Bodyweight Finisher 3: Squats & Squat Jumps 10 Squats, Sled One way, 10 Jump Squats, Sled push back 9 Squats, Sled One way, 9 Jump Squats, Sled push back 8 Squats, Sled One way, 8 Jump Squats, Sled push back 1 Squat, Sled push, 1 Jump Squat, Sled Push Back

9 Bodyweight Finisher 4: Leg BURN 10 Lunges, Sled One way, 10 Jump Squats, Sled push back 9 Lunges, Sled One way, 9 Jump Squats, Sled push back 8 Lunges, Sled One way, 8 Jump Squats, Sled push back 1 Lunge, Sled push, 1 Jump Squat, Sled Push Back

10 Bodyweight Finisher 5: Burpee Sweat 10 Burpees, Sled One way, 10 Superman Push Ups, Sled push back 9 Burpees, Sled One way, 9 Superman Push Ups, Sled push back 8 Burpees, Sled One way, 8 Superman Push Ups, Sled push back 1 Burpee, Sled push, 1 Superman Push Up, Sled Push Back

11 Kettlebell Finisher 6: Swings & Squats 10 KB Swings, Sled One way, 10 KB Goblet Squats, Sled push back 9 KB Swings, Sled One way, 9 KB Goblet Squats, Sled push back 8 KB Swings, Sled One way, 8 KB Goblet Squats, Sled push back 1 KB Swing, Sled push, 1 KB Goblet Squat, Sled Push Back

12 Kettlebell Finisher 7: Deads & Good Mornings 10 KB Deadlifts, Sled One way, 10 KB Good Mornings, Sled push back 9 KB Deadlifts, Sled One way, 9 KB Good Mornings, Sled push back 8 KB Deadlifts, Sled One way, 8 KB Good Mornings, Sled push back 1 KB Deadlift, Sled push, 1 KB Good Morning, Sled Push Back

13 Kettlebell Finisher 8: KB Press & Row 10 KB Military Press, Sled One way, 10 KB Bent Over Rows, Sled push back 9 KB Military Press, Sled One way, 9 KB Bent Over Rows, Sled push back 8 KB Military Press, Sled One way, 8 KB Bent Over Rows, Sled push back 1 KB Military Press, Sled push, 1 KB Bent Over Row, Sled Push Back

14 Kettlebell Finisher 9: Row, Push, Row 10 KB Renegade Rows, Sled One way, 10 KB Bent Over Rows, Sled push back 9 KB Renegade Rows, Sled One way, 9 KB Bent Over Rows, Sled push back 8 KB Renegade Rows, Sled One way, 8 KB Bent Over Rows, Sled push back 1 KB Renegade Row, Sled push, 1 KB Bent Over Row, Sled Push Back

15 Kettlebell Finisher 10: Swings & Snatch 10 KB Swings, Sled One way, 10 KB One Arm Snatch s, Sled push back 9 KB Swings, Sled One way, 9 KB One Arm Snatch s, Sled push back 8 KB Swings, Sled One way, 8 KB One Arm Snatch s, Sled push back 1 KB Swing, Sled push, 1 KB One Arm Snatch, Sled Push Back

16 Dumbbell Finisher 11: DB Bench & Row 10 DB Bench Press, Sled One way, 10 DB Rows, Sled push back 9 DB Bench Press, Sled One way, 9 DB Rows, Sled push back 8 DB Bench Press, Sled One way, 8 DB Rows, Sled push back 1 DB Bench Press, Sled push, 1 DB Rows, Sled Push Back

17 Dumbbell Finisher 12: Military Press & Hammer 10 DB Military Press, Sled One way, 10 DB Hammer Curls, Sled push back 9 DB Military Press, Sled One way, 9 DB Hammer Curls, Sled push back 8 DB Military Press, Sled One way, 8 DB Hammer Curls, Sled push back 1 DB Military Press, Sled push, 1 DB Hammer Curl, Sled Push Back

18 Dumbbell Finisher 13: Cleans & Rows 10 DB Clean and Press, Sled One way, 10 DB Renegade Rows, Sled push back 9 DB Clean and Press, Sled One way, 9 DB Renegade Rows, Sled push back 8 DB Clean and Press, Sled One way, 8 DB Renegade Rows, Sled push back 1 DB Clean and Press, Sled push, 1 DB Renegade Row, Sled Push Back

19 Dumbbell Finisher 14: Squats & Stiff Leg Deads 10 DB Squats, Sled One way, 10 DB Stiff Leg Deadlifts, Sled push back 9 DB Squats, Sled One way, 9 DB Stiff Leg Deadlifts, Sled push back 8 DB Squats, Sled One way, 8 DB Stiff Leg Deadlifts, Sled push back 1 DB Squats, Sled push, 1 DB Stiff Leg Deadlift, Sled Push Back

20 Dumbbell Finisher 15: Jumps & Lunges 10 DB Jump Squats, Sled One way, 10 DB Reverse Lunges, Sled push back 9 DB Jump Squats, Sled One way, 9 DB Reverse Lunges, Sled push back 8 DB Jump Squats, Sled One way, 8 DB Reverse Lunges, Sled push back 1 DB Jump Squats, Sled push, 1 DB Reverse Lunges, Sled Push Back

21 Barbell Finisher 16:Squats & Deads Finisher 10 BB Squats, Sled One way, 10 BB Deadlifts, Sled push back 9 BB Squats, Sled One way, 9 BB Deadlifts, Sled push back 8 BB Squats, Sled One way, 8 BB Deadlifts, Sled push back 1 BB Squats, Sled push, 1 BB Deadlift, Sled Push Back

22 Barbell Finisher 17: Bikini Bum Finisher 10 BB Hip Thrusters, Sled One way, 10 BB Romain Deadlifts, Sled push back 9 BB Hip Thrusters, Sled One way, 9 BB Romain Deadlifts, Sled push back 8 BB Hip Thrusters, Sled One way, 8 BB Romain Deadlifts, Sled push back 1 BB Hip Thrusters, Sled push, 1 BB Romain Deadlift, Sled Push Back

23 Barbell Finisher 18: Arm Pump Finisher 10 BB Bicep Curls, Sled One way, 10 BB Overhead Triceps Extensions, Sled push back 9 BB Bicep Curls, Sled One way, 9 BB Overhead Triceps Extensions, Sled push back 8 BB Bicep Curls, Sled One way, 8 BB Overhead Triceps Extensions, Sled push back 1 BB Bicep Curls, Sled push, 1 BB Overhead Triceps Extensions, Sled Push Back

24 Barbell Finisher 19: Leg Burn Finisher 10 BB Good Mornings, Sled One way, 10 BB Jump Squats, Sled push back 9 BB Good Mornings, Sled One way, 9 BB Jump Squats, Sled push back 8 BB Good Mornings, Sled One way, 8 BB Jump Squats, Sled push back 1 BB Good Mornings, Sled push, 1 BB Jump Squats, Sled Push Back

25 Barbell Finisher 20: Weight Lifting Finisher 10 BB Cleans, Sled One way, 10 BB Snatch s, Sled push back 9 BB Cleans, Sled One way, 9 BB Snatch s, Sled push back 8 BB Cleans, Sled One way, 8 BB Snatch s, Sled push back 1 BB Cleans, Sled push, 1 BB Snatch s, Sled Push Back

26 TRX Finisher 21: TRX Rows & Push Ups 10 TRX Rows, Sled One way, 10 Push Ups, Sled push back 9 TRX Rows, Sled One way, 9 Push Ups, Sled push back 8 TRX Rows, Sled One way, 8 Push Ups, Sled push back 1 TRX Rows, Sled push, 1 Push Ups, Sled Push Back

27 TRX Finisher 22: T-Y-W & Spiderman Push Ups 10 TRX T s,10 TRX Y s, 10 TRX W s, Sled One way, 10 Spiderman Push Ups, Sled push back 9 TRX T s,10 TRX Y s, 10 TRX W s, Sled One way, 9 Spiderman Push Ups, Sled push back 8 TRX T s,10 TRX Y s, 10 TRX W s, Sled One way, 8 Spiderman Push Ups, Sled push back 1 TRX T s,10 TRX Y s, 10 TRX W s, Sled push, 1 Spiderman Push Ups, Sled Push Back

28 TRX Finisher 23: CORE Burn 10 TRX Knee Tucks, Sled One way, 10 Knee Grab Sit Ups, Sled push back 9 TRX Knee Tucks, Sled One way, 9 Knee Grab Sit Ups, Sled push back 8 TRX Knee Tucks, Sled One way, 8 Knee Grab Sit Ups, Sled push back 1 TRX Knee Tucks, Sled push, 1 Knee Grab Sit Ups, Sled Push Back

29 TRX Finisher 24: TRX Rows & TRX Curls 10 TRX Rows, Sled One way, 10 TRX Bicep Curls, Sled push back 9 TRX Rows, Sled One way, 9 TRX Bicep Curls, Sled push back 8 TRX Rows, Sled One way, 8 TRX Bicep Curls, Sled push back 1 TRX Rows, Sled push, 1 TRX Bicep Curls, Sled Push Back

30 TRX Finisher 25: Atomic & Pike Push Ups 10 TRX Atomic Push Ups, Sled One way, 10 Pike Push Ups, Sled push back 9 TRX Atomic Push Ups, Sled One way, 9 Pike Push Ups, Sled push back 8 TRX Atomic Push Ups, Sled One way, 8 Pike Push Ups, Sled push back 1 TRX Atomic Push Ups, Sled push, 1 Pike Push Ups, Sled Push Back

31 Combinations Finisher 26: Swings and Squats 10 KB Swings, Sled One way, 10 BB Squats, Sled push back 9 KB Swings, Sled One way, 9 BB Squats, Sled push back 8 KB Swings, Sled One way, 8 BB Squats, Sled push back 1 KB Swings, Sled push, 1 BB Squats, Sled Push Back

32 Combinations Finisher 27: Pull Ups and Goblet Squats 10 Pull Ups, Sled One way, 10 KB Goblet Squats, Sled push back 9 Pull Ups, Sled One way, 9 KB Goblet Squats, Sled push back 8 Pull Ups, Sled One way, 8 KB Goblet Squats, Sled push back 1 Pull Ups, Sled push, 1 KB Goblet Squats, Sled Push Back

33 Combinations Finisher 28: All The Rows 10 TRX Rows, Sled One way, 10 DB Renegade Rows, Sled push back 9 TRX Rows, Sled One way, 9 DB Renegade Rows, Sled push back 8 TRX Rows, Sled One way, 8 DB Renegade Rows, Sled push back 1 TRX Rows, Sled push, 1 DB Renegade Rows, Sled Push Back

34 Combinations Finisher 29: Arm Pump 10 DB Biceps Curls, Sled One way, 10 Triceps Push Down, Sled push back 9 DB Biceps Curls, Sled One way, 9 Triceps Push Down, Sled push back 8 DB Biceps Curls, Sled One way, 8 Triceps Push Down, Sled push back 1 DB Biceps Curls, Sled push, 1 Triceps Push Down, Sled Push Back

35 Combinations Finisher 30: Plyometrics 10 Plyo Push Ups, Sled One way, 10 Jump Squats, Sled push back 9 Plyo Push Ups, Sled One way, 9 Jump Squats, Sled push back 8 Plyo Push Ups, Sled One way, 8 Jump Squats, Sled push back 1 Plyo Push Ups, Sled push, 1 Jump Squats, Sled Push Back

36 About the Author About&The&Author& Rob King is an entrepreneur, fitness writer, fitness presenter, strength coach, and body transformation expert. He is the founder and CEO of Heavyweights Fitness and owns Heavyweights Sports Supplements, Heavyweights Training Center & Heavyweights Fitness Store. He is a competitive power lifter, martial arts black belt, and has been featured in publications such as T-Nation, Muscle-Insider, Inside Fitness, EliteFTS and more. He is the creator of the Rippedin42 and Builtin42 Transformation Programs. Website: Facebook: Joinmeandgetcoachingatmyinnercircle