Fit Women's Weekly logo
Kindal going down into the pike pushups and staying way over her hands to challenge her shoulders.
fit finishers workouts
Author image for the page

Kindal Boyle

Dumbbell Fit Finisher Circuit - Clusters

This workout can be frustrating.

I call this style... the impossible workout.

It's not possible to complete in 5 minutes. There's no way to do it.

But that's the point.

And because of this devious design style... you might just find yourself pushing harder than you've ever pushed before.

Let's break this Fit Finisher down.

Clusters Circuit Breakdown

Before I explain more about the style of this circuit, let's look at the actual circuit.

First... the main two exercises:

  • Bullet point

    Alternating clusters

  • Bullet point

    Pike pushups

Here's the rep schedule for these two exercises...

15 reps > 12 reps > 6 reps

Here's where things get really hard.

Every 3 reps you'll have to stop and knock out 5 burpees.

This is going to seem impossible. But keep pushing and see how far you can get.

You might just surprise yourself and get further than you think.

I'll share a workout design modification after we look at the exercises in-case you want to make this move a little bit faster.

But for now let's get into the circuit.

Clusters Exercise Breakdown

Alternating Clean To Squat To Press

Kindal hinges down with good balance over her feet and grabs the weight. She's in an active position with her feet slightly twisting into the ground ready to clean the dumbbell.
Kindal cleans the dumbbell up and now has it in rack position. Remember you can use your other arm to help support the weight if you need to.
Kindal squeezing the handle to stabilize the weight squats down with good balance. She keeps her feet twisting into the ground ready to launch out of the squat.
Kindal explodes with a focus on balance and uses the momentum of coming out of the squat to press the dumbbell over her head, fully extending from her shoulder.

I call these clusters for short. But it is the smooth transition of a:

  • Bullet point

    Clean (dumbbell or kettlebell)

  • Bullet point

    Racked squat

  • Bullet point

    Explode to overhead press

Let's break each part down...

Step 1

Perform a good hip hinge to grab your weight.

You want your legs slightly bent.

BUT... you can go into more of a squat if the weight you're using is a little heavier.

Though for this workout... I would use only a medium weight since we want to go as fast as we can.

Make sure your feet are planted into the ground... slightly twisting in.

Step 2

Fire from your legs and get the weight moving straight up so you can get it rack position.

Keep in mind you're trying to explode up and make the weight... weightless... so you can get your arm under it and - gracefully - catch it in rack.

Step 3

Go down into a strong racked squat.

Remember these tips to ensure you're in good position which will allow you to explode up out of the squat for the press...

  • Bullet point

    Twist your feet slightly into the ground so your legs muscles are turned on

  • Bullet point

    Pull your core in so it's engaged... helping your posture

  • Bullet point

    At the bottom hold your breath a little as you transition into the explosion up from the squat

Holding your breath means you're using pure strength which helps you keep your form.

Step 4

Explode from your squat. This is very much a power move where you take the movement started from your legs and use it to create momentum.

As you start up... breath out hard and press the weight all the way up above your head.

It's one full motion.

From the top you just bring the weight all the way back to the ground and re-clean it for the next rep.

Pike Pushups

Kindal has her hips high and she's shifted as much of her body over her hands. You want to get as much weight over your hands as you can.
Kindal lowers her head down as low to the ground as she can get. Ideally she get's her head in-front of her hands but as you fatigue your head will go back.
Kindal presses back up and slightly back. She is really working on keeping her bodyweight over her hands as much as possible.

Step 1

Just to help with form... start by getting into a top of pushup plank.

Keep your legs straight and walk your feet into towards your hands... pushing your butt higher and higher into the air.

The closer you can get your feet to your hands... the harder the pike pushup will get.

Step 2

Lower down so your head move toward the ground and slightly forward. Your legs are remain locked out and your core is pulled in.

At the bottom... your head will be as close to the ground as possible and slightly in-front of your hands.

Then just push into your hands hard to get all the way back up.

Kindal
intensity tip

You really want to strive to get your head as far in-front of your hands as you can.

This is very difficult and you'll see during the workout... even I start to get tired and my head moves back.

The further forward you can get your head to move... the more shoulder strength you will build.

Shoulder strength is the goal of the exercise.

Keep in mind... this takes practice... so be patient with yourself.

Kindal
form tip

Your elbows will be key here. And this is going to be really hard for this workout because your arms will be so tired...

Ideally you want your elbows to go straight back... this puts more work on your shoulders... moving it from your chest.

But as you get tired you're elbows will go out to the side. Try to pay attention and adjust how deep you go with your pushup to help.

If your form is breaking down... you don't have to go all the way to the ground.

Burpees

Oh burpees... one of our favorites!

Make sure you checkout some of my other burpee posts like:

Kindal crouches down to the ground and puts both of her hands on the ground ready to jump back.
Kindal jumps back into the top of the pushup position. She's focused on keeping her core pulled in and her shoulders over even a little past her hands.
Kindal goes down into a good pushup really focused on the down or eccentric portion of the pushup. She keeps her body off the ground and her core and legs fully engaged.
Coming out of the pushup can be a little sloppy only because Kindal is jumping back into the crouch position. This is done for speed.
Kindal explodes out of the crouched position. But remember you don't have to jump. You can just stand or do a little hop if you would rather not leave the ground.

Step 1

Get down into a crouch position... with control... ready to jump back.

I prefer if you kneel all the way down with bent knees... but when you're going fast... it's actually better to just bend over to get your hands on the ground.

Step 2

Jump back into the top of pushup plank.

Work really hard to land softly with control. Once you land in the plank... lock your legs our and pull your core in so you're ready for your pushup.

Step 3

Go down to the bottom of a pushup with a perfect of form as you can.

Remember you can do the pushup as a knee pushups or do the entire burpee off a box for elevated pushups .

While we are moving fast... we are not doing a full sloppy (CrossFit style) burpee.

If you're more advanced and have the strength... you can go down into your pushup as you jump back.

This is tough and requires a lot more control.

Step 4

Push back up to the top of your plank... but because the burpee is a fast exercise... you can bent your knees to start your jump in early.

This will make your pushup a little sloppy (at this point in the burpee) but in this case it's okay.

Read more about this move in my full burpee exercise database post.

From the tuck you can jump all the way up or just stand. Read my post about jumping during exercises to learn more.

Ready For More Strength Workouts And Better Results?

What did you think of this style of workout?

Impossible to complete in the 5 minutes... (although I wonder how long it would take you to complete the full workout)??

I'll admit these workouts can be frustrating.

But if you get your mind right... these can be a lot of fun.

Plus... this style of workout is perfect for an assessment workout .

Okay... enough of me trying to sell you on doing this 5 Minute Fit Finisher .

Go get it done... and if you want more intense - strength workouts - like this...

You have to learn about my premium programs.

I have one that is a personal training program where I stream online workouts... I'm essentially your online personal trainer .

This program is called Fit Women's Weekly LIVE.

  • Bullet point

    I design 3 new custom workouts every weekday

  • Bullet point

    I LIVE stream each workout where you can workout with me

  • Bullet point

    I record every workout so you can do them when your schedule allows

Plus I teach daily coaching sessions and make myself available so you can have access to me for personal questions and help.

My other program is called Habit . It's only pre-recorded workouts... but each workout is designed with a unique style called MicroHITS...

Micro High Intensity Training Session.

The program is a collection of 30 day strength training program and you can look at my past catalog to see what I offer.

Now... go get Clusters DONE and let me know how it goes in the YouTube comments .

And make sure you follow me on my social accounts below.

I'm always sharing the tips and tricks that will help you get fit and live a healthy lifestyle.

Kindal in s deep side kettlebell side lunge working her way through an intense metabolic strength workout.

feeling flabby? not getting results? & you're... stuck in a workout rut?

And lose 1 to 2 inches and 5 pounds... or you don't pay!

Help Me Break Free!