Finishers & Intervals

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Giles Gilbert
5 years ago
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Finishers & Intervals Your Trouble Spot Solution Alternative to Cardio for Enhanced Fat Loss Quick Start - Finisher options are built in to each Trouble Spot Solution Circuit - Finishers REPLACE

1 Finishers & Intervals Your Trouble Spot Solution Alternative to Cardio for Enhanced Fat Loss Quick Start - Finisher options are built in to each Trouble Spot Solution Circuit - Finishers REPLACE cardio AFTER a TS Circuit - There are 3 different Finisher Formats - Intervals are to be performed on alternating days, 2-3 times a week - Bonus Video includes sample Finisher and Interval Workout options Finishers Workout finishers are added exercises at the end of a workout. Consider them the Exclamation Mark of your strength based workout. Finishers are typically used to "burn out" a muscle group or work in high intensity conditioning. They push you to the next level and test what you have left to give. Finishers are an intense metabolic finale to your strength based workouts to help bump up the afterburn of your workout. Finishers will replace the cardio you would typically do at the end of your workout. (NOTE your cardio ideally is Interval Training for optimal fat burn and body sculpting results) IMPORTANT: Because of the Intensity of Finishers It is important to Listen to your Body. If you are truly fatigued at the end of your strength workout, then do not try to do more. Finishers are great when used in moderation - such as prepping for an event or a deadline to a challenge : )

2 Finisher Guidelines - Finishers range from 2 but no more than 8 minutes - Finish with a purpose not just to beat yourself up - practice good form, make each move count - Do not use finishers every day for an extended period of time - Listen to your body. If it says stop, then stop. Finisher Formats There are 3 different finisher formats outlined for you to use during your Trouble Spot Transformation. While each Trouble Spot Circuit Video includes a 4 Minute Fat Torching Finisher, your BONUS Finishers & Intervals Video demonstrates how to perform Ladders and 120 s for added variety. The format you choose is completely up to you, however I suggest you at least follow the finishers as they are outlined for the first couple weeks of your transformation experiences. In weeks 3 and 4 you may choose to swap out the 4 Minute Finisher for one of the alternative finisher formats. Format ONE 4 Minute Fat Torching Finishers What follows is an outline of the Finishers that are built in to each Trouble Spot Circuit Video. You may choose to create your own 4 Minute finisher combination. The Mixer finisher demonstrates additional finisher options. Best to stick to 2 different moves for your 4 Minute Finisher (even though there are 8

3 Phase One Finishers BUTT Circuit A Squat Jacks and Mountain Climbers BUTT Circuit B Jump Squats and Hot Hands Phase Two Finishers THIGH Circuit A Step Ups and Triple Crush THIGH Circuit B Mixer Burpee, Drop Split Squats, Jump Rope, Snatches, Press w/leg Lift, Squat-Curl-Press, 1 Leg V-Up, Kick Throughs ABS Circuit A Squat Jacks and Mountain Climbers Phase Three Finishers ABS Circuit B Mixer- Burpee, Drop Split Squats, Jump Rope, Snatches, Press w/leg Lift, Squat-Curl-Press, 1 Leg V-Up, Kick Throughs What follows are examples of BONUS Finishers (located on the Finishers & Intervals Bonus Video) Format TWO Ladders Choose 2 Moves and perform in a Ladder, complete rounds in ascending order of repetitions completed. You can choose to build up reps starting at One and count up in singles or Two and count up in doubles (as demonstrated in bonus video using the Band Swing and Stability Ball Step Off) Note you can turn Ladders into a Pyramid for a more advanced variation. Once you reach the top number (ex 10) work your way back down to the start. There is little to no rest between exercises to keep the intensity high.

4 Format THREE 120 s A mini circuit comprised of 4 total moves performed for 30 seconds straight, moving from one exercise to the next with no rest for a total of 120 seconds. For a more advanced variation, repeat twice. I like to use timed circuit soundtracks to make the workout simple to perform. Suggested 120 s Moves (as demonstrated in the Bonus Finishers & Intervals Video) Option One: Burpees, Band Pull Through, Spiderman Crawl, Jumping Jacks Option Two: Speed Split Squats, Prisoner Reverse Lunge, Alternating Step Ups, 1 Leg Reach with Knee Drive (for single leg exercise, you can switch half way or alternate legs if repeating twice). Intervals Intervals, also referred to as IT, are a type of cardio workout where you will perform movements alternating brief, high intensity periods of exercise (working out as intensely as you can), with active recovery periods, where you slow down your pace just long enough to catch your breath before you repeat. All you need is a mere minutes 2-3 times per week to compliment your Trouble Spots Transformation. If you are NEW to Intervals 1 st Please consult with your physician before you begin - especially if you have special or unique medical conditions. As always, when you begin any type of new exercise, start off slowly and conservatively as you work your way up. A body that progresses safely is more capable of positive change than one that tried to do too much too soon and burns out or worse has to stop all together to allow for an injury to heal. You will get MUCH better results by starting slowly and working your way up to a more challenging Interval routine.

5 Your Intervals Workouts PLEASE READ Unlike your strategically planned Trouble Spot Circuit Workouts, which has step by step workout instructions, demonstrating exactly what moves to perform, how many repetitions, how much weight, suggested modification, etc., your Intervals Workouts do not have a set workout log nor set schedule. The reason Intervals are all about YOUR Experience Experience meaning - your abilities, your fitness level, your likes, your goals. What is includes in your BONUS Interval Video are examples of what you may choose to do. If you need more guided instruction, I highly suggest investing in the Intervals for Moms Kits While you can take any one of these suggested protocols and begin with the use of a treadmill your results will be accelerated 2-3X by sticking to just bodyweight movements. Sample Interval Protocols with Suggested Movements Your intervals workouts can be timed sessions that range from 30-30, 60-60, 30-60, It is up to you to decide which protocol best fits your ability Sample Intervals Workout In the Bonus Finishers & Intervals Video I demonstrate a follow along sample of the Intervals protocol. The soundtrack used is one that is included in the IntervalsForMoms.com kit. Squat In and Outs Slow Step Downs

6 Alternative Intervals Options Also included are ideas for moves that will best compliment your Trouble Spot Transformation with variations. - Lateral Box Hops - 3 Point Balance - Mountain Jumpers - Core Stability Band Twists Non Impact Intervals Options - Ground Zero Jumps - Inchworm to Stand - Band Swing - Chops - Jumping Jack Variations - Non Impact Step Ups - High Fivers ; ) How To Design Your Intervals Workouts Choose from the exercises in the Interval Ideas shared in the bonus video. Select one to two moves that are suited to your fitness level. There is no Right or Wrong combination just the one that works best for you. Intervals Tip: Keep it Simple! In order to get the most out of your session, get a feel for what it means to work with intensity and be able to measure your results, it is best not to add more than two exercises to the ON round of your routine to start. Schedule at least 2 max 3 Intervals Workout sessions each week for the best Trouble Spot Transformation Results. And NO more is not better. If you over work your body, you interrupt the recovery process.recovery is when your Body Is Changing. Because you will be completing each Trouble Spot Circuit with a Finisher this replaces an Interval Training Workout. You then complete your Intervals Workout on a NON- Circuit Day. If you would like more Interval Training Ideas and Resources.

Cardio For Your Core

Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.