Class Finishers

by on in Adam, Classes, Dan Sawyer, onlinefree, Paul Shaw, Sam Brian, Scott Brian

Here is a selection of our trainer’s signature class finishers

Adam Pugh

Adam Pugh

Chest & Shoulder Pump

  • Underhand plate raise
  • Male 15kg Female 5-10kg superset with press ups
  • 3 rounds, 15 reps each fast as possible

Legs

To the Zorba Dance sound track
  • Heels elevated squat in time with the song

Arm Pump

For small class groups 20-30
  • Barbell curl with reverse curl
  • Stand in front of partner for 60 seconds ,you go I go 6-8 minutes

Glute Pump

  • Walking lunge for 5 minutes – Simple
  • Use weights if needed

All Over Pump

  • Press up
  • Squat
  • Star jump
  • 21-15-8

Last Man/Woman Plank

  • Exactly as it says, last man/woman standing planking

Chest

  • Time under tension press ups
  • 40X0
  • 1 minute on 1 minute off
  • 4-6 rounds

Abs Blast

  • V-sit 10 seconds
  • Figure4 crunch 12 seconds
  • Side V situps 10 seconds
  • Static crunch 20 seconds
  • Rest 60 seconds
  • 4 rounds

Full Body

  • Moving plank 10 each side
  • Leg raise x 15
  • 4 rounds

Glute pump

  • Single leg hip thrust x 15
  • Both leg hip thrust x 15
  • Squat x 15
  • 2/3 rounds

Glute Pump

  • Hip thrust x 15
  • All 4s kick back x 20
  • Squat jump x 15
  • 2/3

Chest

  • Burpee x 3
  • Spiderman press up x 4
  • 6-10 rounds

Chest

  • Plyo press ups ( or on knees ) x 5
  • Squat jump x 5
  • 5-10 rounds

Dan Sawyer

Dan Sawyer

Titanium

To Titanium song
  • Arms straight level with shoulders
  • 6 movements;
    • Palms forward
    • Palms back
    • Palms up
    • Palms down
    • small circles forward
    • small circles back

Thunderstruck

To Thunderstruck song
  • Jumping jacks all the way through the song
  • Burpee every time you hear thunder struck

Baby shark

To Baby shark song
  • Squatting to the tempo
  • Different stance squats  as baby shark changes from baby shark to mother shark for example

Cha Cha Slide

To Cha Cha Slide
  • Active plank position just listen to the song lyrics

Paul Shaw

Paul Shaw

Finisher 1

  • 5min EMOM
  • Single arm d/bell snatches each arm x 5
  • d/bell Thrusters x 5
  • Burpees x 5
  • (5-10kg for girls 10-15kg for men)

Finisher 2

To the Music “summertime sadness”
  • Intro: Tempo Squats to the tone of the music – 4sec down, 4sec up
  • Pre beat: Pulse squats to the beat
  • Chorus: Starjumps in time with the beat.
  • 2 rounds or to the end of the song.

Finisher 3

  • 7min EMOM
  • Ground to overheads x 7
  • Plate press ups x 7
  • Plate squats x 7
  • Reps go up 1 every round
  • (10-15kg for girls 15-20kg for men)

Scott Brian

Scott Brian

Burpee EMOM

  • Start at 6‬ first minute
  • Add 2 reps per round till they can’t get them done in the time

Flowers

To Moby Flower Song
  • Press ups last man or woman standing

Plank off

  • Last man or woman standing planking
  • After 2 mins if anyone is left then ask the members to help load a 10kg plate on their backs
  • Keep increasing by 10kg every 30 secs

21, 15, 9

For small number classes
  • 2 dbs per person needed
  • DB power Clean
  • DB Front Squat
  • DB Push Press
  • Male 16- 20kg, Female  8 – 12.5kg
  • Every time member puts the dumbells down 5 burpee before they carry on

8 min Bodyweight AMRAP

  • Situps x 5
  • Press ups x 10
  • Body weight squats x 15
  • Max rounds

5, 10, 15, 20

5, 10, 15, 20 reps for time
  • V sit-ups
  • Plate jumps
  • Ground to overhead
  • Male 20kg, Female 15kg / 10kg

3 round abs

  • Reverse crunches x 20
  • Left Oblique crunch x 20
  • Right Oblique crunch x 20
  • Toe touch’s x 20
  • 30 second plank
  • Repeat for 3 rounds

Bodyweight Leg Buster

  • 30 sec squat hold straight into;
  • 30 pulse squats
  • 30 sec squat hold straight into;
  • 30 bw squats (No lock out)
  • 30 sec squat hold straight into;
  • 30 squat jumps
  • 30 sec squat hold straight into;
  • 30 jump lunges

Dumbbell Finisher

1 db per person required
  • Single arm DB Snatch x 30
  • Situps x 15
  • Single arm DB Thruster x 30
  • Situps x 15
  • Single arm DB burpee snatch x 30
  • Situps x 15
  • Male  17.5 – 22.5kg,  Female : 10 – 15kg

Partner Grace

  • 1 barbell between 2 people
  • 60 Clean and Press for time, split the reps
  • Male 50 – 60kg, Female 30 – 40kg

Just a finisher

  • Thrusters x 20
  • Bar over burpee’s x 20
  • 3 rounds for time
  • Male: 40kg, Female:  20kg

Cardio Finisher

Cardio kit 120 cals, small classes
  • Work in teams of 4
  • Rower / ski / assault bike is the lead
  • Members swap every 15 cals
  • Other team mates doing
    • Burpees
    • Body Weight Squats
    • Press ups