20 Leg, Abs, Upper Body, And Full Body Finishers For Your Training And Group Workouts
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- Опубліковано 2 жов 2024
- lukahocevar.co...
www.VigorGround...
Finishing a group training, or personal session with a finisher just puts the cherry on top of the workout. Here's 20 of our finishers that get pretty spicy. Plug them into the end of your sessions and let us know how you "like" them....
#1 - Leg Matrix
24 squats
24 lunges
24 squat jumps
24 lunge jumps
#2 - Core Crusher
Hollow Hold - 50 seconds
Knee To Elbow - 40 seconds
Grappler Sit Ups - 30 seconds
RKC Plank - 20 seconds
Side Plank Knee to Elbow
#3 - Lunges of Death
Single Leg RDL x 30 sec
Curtsy Lunge x 30 sec
Step Over Lunge x 30 sec
Static Lunge Hold x 30 sec
Repeat on other side
#4 - Kettlebell Swing & Squat Countdown
10 Swings
10 Squats
9 Swings
9 Squats
*countdown to 1 rep
#5 - Core Crusher #2
Alternating Spiderman Plank x 30 sec
X-Crawl Tap x 30 sec
Kneeling Walk Out x 30 sec
Sprinter Sit Up x 30 sec
Core Thrusts x 30 sec
#6 - Gorilla Glutes
1-Leg Glute Bridge x 30 sec / side
Curtsy Lunge x 30 sec / side
Prisoner Squat Jumps x 30 sec
Anterior Lunge x 30 sec / side
X-Body Lateral Lunge x 30 sec / side
Plyo Split Squat x 30 sec /side
Close Stance Pulse Squat x 30 sec
#7 - Weeping Legs Finisher
Single Leg Glute Brdige x 12/side
Walking Lunges x 15/side
Squat 1/2 Rep Jumps x 20
#8 - Ab Hold Galore
Hollow Hold x 40/30/20/10 sec
Push Up Plank Hold x 10/20/30/40 sec
#9 - The Leg Pump Finisher
Glute Bridge Hamstring Walkout x 40 seconds
Frog Pumps x 40 seconds
Squat Pulses x 30 seconds
Squat Jumps x 30 seconds
Squat Hold x 30 sec
#10 - Push Up/Iron Cross Pyramid
Push Ups x 2/4/6/8/....
Superset w/ 10 sec Iron Cross Hold (in between every set)
#11 - DB Shoulder Shocker
Alternating Lateral Raises x 7/side
Clean into Cuban Press w/ Eccentric Raise x 7
Bent Over Lateral Raise x 14
Press Out Eccentric Lateral Raise x 7
#12 - Core Countdown
Hollow Hold x 20 seconds
Sprinter Sit Ups x 10/side
Countdown by 2 seconds/1 rep each set
#13 - Action Figure Complex
Press Out Eccentric Lateral Raise x 10-12
Bent Y-Raise x 10-12
Arnold Press x10-12
*Perform 2-3 sets
#14 - Abpocalypse
Body Saw x 25-30 sec
Hollow Alternating Knee Raise x 30 sec
Lunge Runner x 30 sec / side
#15 - The Punisher Press
Seated Press
Tall Kneeling Press
1/2 Kneeling Press
Standing Press
1/2 Kneeling Press
Tall Kneeing Press
Seated Press
*Switch Sides
*Perform 2 sets each side
#16 - Push Pull Iso-Dynamics
Inverted Row Hold
Inverted Rows
Push Up Hold
Spider Push Up
*Round 1 - 30 sec each
*Round 2 - 20 sec each
*Round 3 - 10 sec each
#17 - Bicep Bully
Alternating DB Curls x 10 / side
KB Crush Curl x 10
TRX Supinated Row x10-15
Band Face Curl x 20-25
*Perform 1-2 sets
#18 - Goblet Squat Rack Run
*Start with the heaviest dumbbell you can squat for 10 reps and climb down the rack in 5lb increments. When you get to 5lb dumbbell, perform as many reps as you can without stopping.
#19 - The OG Ab Scorcher
Sprinter Sit Ups x 10/side
V-Ups x 10
Toe Touches x 15
Core Thrusts x 15
#20 - Triceps Fire Countdown
Close Grip Push Ups x 10,8,6,4,2
TRX Skull Crushers x 10,8,6,4,2
Band Snapdowns x 10
how much and how long should I do it
Luka I'm not sure how you come up with this content man. But I really appreciate it. I had to show a few ppl your channel. Hopefully it gets your subs up! Great work bro.
It calls “牛逼” In Chinese words ，means amazing workout
These would also make a great HIIT session if you repeated them for 4 to 6 rounds or more and combined some of the finishers. Awesome channel btw keep up the great work.
Wow, what a phenomenal video. Demonstrated to perfection.
I tried to keep up and go as fast as I could will trying to maintain correct from. . . And right around V-ups .... I say "Oh god, Fuck me."
I'm PT in South Africa and this guy help me with my craft thanks luka
Love how the video gets straight to the POINT!!!! Subbed immediately 🙏🙏
Never fails to impress with these awesome workouts 😮 thank you 😊
Hollow Hold - 50 seconds
Knee To Elbow - 40 seconds
Grappler Sit Ups - 30 seconds
RKC Plank - 20 seconds
Side Plank Knee to Elbow
how many seconds side plank ?
Full of content man, thank you 🙏🏻
Your video is awesome! So many great ideas for an over the top finisher workouts!! I'm a personal trainer and always seeking new ideas!
Awesome. Love the content
Thank you very much for your very instructive exercices, thats very helpfull and much appreciated !
Awesome....grateful for all these training ideas ❤
THANK YOU.
👍🏻✨🤲🏻💫
Nice but the blonde strong woman with the trapbar is better
2:55 get that dog doing some jumping jacks.. don't let em sit there lolzz
Wow....am sooo impressed....awesome workout ... i LOOOOOOVE it
Damn..that sharp and clear forms..
Appreciate it! Cheers
Love the sleepy pooch
Just 🙏🙏🙏🙏🙏
Hi Bro
Great Stuff! Thanks for putting this out here!
Music and workout at its finest !!
what is a finisher and its purpise in workout
Gracias por todo tu aporte!!!
Hey Luka!
Great job brother. Can someone tell me what RDL stands for?
Romanian Deadlift
Superb guys 👏👏👏👏👏
Great 🔥🔥👍🏼👍🏼👍🏼👍🏼
Great for runners!thank you!
Great video
Exelente👏👏 bendiciones
Buenisimo!!!!
Thank you!
I loooooovw your training videos by the way. I live on a caribbean island and there is no serious traijing here. I used to do kick boxing, muay thai and krav marga for 4 year plus British military fitness so I love realtraining. I miss being aroundnsuper human people.it is qonder ful have your videos. I use them to train and it makes me feel good to see people, super human people, training and using their bodies effectively. Great work. Beautiful gym. Superb videos.
Thank you
I love the way even your dog looks super strong, healthy and fit!! He just loiters in the background, relaxed, calm and content. He must be well loved and cared for.
Thank you from my hotel room! You fixed my day.
Finishers? This is its own full body workout I’d say
Each number is a finisher, check the copy of the post for the exact finishers
Luka Hocevar sweet. Inspirational channel btw✌️
😂😂😂😂
@@Luka-Hocevar