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11
06
2012

Metabolic Finisher Follow-Up

Hanging on to that hard-earned muscle!

So I posted a few weeks ago about embarking on a new non-cardio experiment called Metabolic Finishers.  Apparently this is just another version of HIIT training, and not a new technique, but it was new to me.  It’s basically a few sets of Crossfit type moves performed at the end of a resistance training workout 2 times per week.  No other cardio.  I am entering week 3 now, and I’m hooked!  Not only have I noticed that my upper body has maintained its mass, I think I’ve even grown a little AND I am stronger.  My legs are a bit more defined, but not that noticeable yet.  I also weigh the exact same.  My hope is that I’ve lost some fat and gained a little muscle to keep that parity.

I will admit that the routine kicks my butt.  You’re supposed to time yourself, but I can’t get through all 99 reps without stopping.  Once I can do that, then I’ll bring the stopwatch.  I have yet to perform 33 consecutive pushups without stopping, and I’m doing them on a bench, not the floor.  Jump squats with no weight seems easy enough…until you’ve done 24 of them, then it gets interesting.  The only element I’ve been able to progress with is the weight for the kettlebell swings.  I’ve neglected to use an actual kettlebell, by the way.  I don’t know why, but they’re a little spooky to me.  I am very comfortable with my dumbbell, but I’m still at 17.5lb for now.  Do I feel challenged?  Oh yeah.  Do I miss cardio?  No way!

Now, I am not trying to dissuade anyone from doing cardio, but steady-state doesn’t work for me.  I would use the HIIT method for certain.  The key is to be sure you’ve got enough intensity during your peak segments, which is something I just could not muster on a machine.  The Finisher method by far is much more interesting and demanding, by its very nature.  Of course I’ll eventually need to change it up, and I’ll use Mike Whitfield’s  series of Finishers.  Please know that I receive no compensation whatsoever for mentioning his product here.

If you do decide to try it, let me know what you think!

CURRENT FINISHER PROGRAM   2x per week

1 set of each, performed in a single circuit.  Time yourself (when you’re ready) and try to beat your previous time each session.  Only rest when necessary

33 jump squats

33 pushups

33 kettlebell swings

Comment
13
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[…] let you know this post will be about the treadmill.  I know, I know, I HATE the treadmill and have pontificated vehemently against it in the past.  If you hate it too, and just can’t force yourself to […]

My Workouts Now « 43fitness

[…] as part of my workout 2 days per week, usually on upper body days.  As I detailed in my Metabolic Finishers  post, I still am not a cardio fan, and have pretty much abandoned conventional cardio […]

martha84

I’m in via our Gym Rock Star. You have a great blog going here, and I’m a huge advocate of the non traditional cardio 🙂

Cassye

Thanks for visiting Martha! GymRockStar was so generous to include me in the group! I look forward to learning more ways to beat the regular cardio scheme. I’m having a ball so far!

garagegym107

Very nice work! I’m a fan of Crossfit and must say I rarely do traditional cardio. I’m glad GymRockStar shared your blog.

Cassye

Thanks very much for your kind comments and for reading, garagegym! I’m really warming up to the whole Crossfit phenomenon because it’s just so dang fun!

garagegym107

It can be very addictive. I’m less a metcon girl and much more a barbell girl 🙂 Thanks for visiting my page!

GymRockStar

Reblogged this on Lifting My Spirits and commented:
Check out this blogger. Looks like her program is very similar to many of my blogger buddies.

Cassye

Wow! Thank you so much, GymRockStar (or should I call you GRS ; ) I am very inspired by your site, and truly appreciate the reblog. So nice to be in fine company with other mature lifters!!!

GymRockStar

You’re welcome! I have a nice bunch of blogger buddies. Seems like you will fit in with us very well.

Cassye

I appreciate your kindness, since I’m really new to the whole blogging experience.

Jo

Did you try Zuzanna/ZWOW workout? Bodyrock.tv has one too, but if you are like me, you’ll think the videotaping is focused too much on bodyparts. I guarantee that you will get enough intensity with any of their workouts…Try and let me know what you think. 🙂

Cassye

No, Jo, I haven’t, but I need to. It will take me forever to master this one I’m doing now, but it’s always great to have something in my back pocket for future. I’ll be sure to check it out! Thanks for your comments!

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