This weeks 5 Minute Fit Finisher is a good one.
What I want you to pay attention to is the design. Notice how you start on your weak side and you complete all the reps for the weak side first.
I want you to pay attention to this concept of always starting on your weak side.
Whenever you're doing a workout and the exercise says to use only one side of your body... get in the habit now to always beginning on your weak side.
Let's get into today's total body workout.
Never Stop Pushup 5 Minute Fit Finisher Workout
Here's the workout breakdown:
Use a heavier weight for this workout. Something that will challenge you... but not crazy heavy. This is not a max weight workout.
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5 Single racked squat to press
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5 Kettlebell snatches
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5 Bent over rows (go heavy on these)
You have a 5 minute time limit for this workout.
Your goal is to get 6 total rounds of the workout in during the 5 minutes.
Start on your weak side like we've mentioned and get 3 full rounds of your weak side done before you move over to your strong side.
Just to be clear...
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Do 3 rounds on your weak side
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Do 3 rounds on your strong side
If you can finish in under 5 minutes... track your time.
If you can't finish in under 5 minutes... track how many total rounds you complete and which rep you left off at.
Are you ready to go over these exercises?
Never Stop Pushing Exercise Breakdown
I used a kettlebell for this workout... but you can do all of these exercises with a dumbbell as well. Remember to challenge yourself and go heavier than normal.
These 5 reps should be a challenge.
Racked Squat To Press
Step 1
Rack the kettlebell and stand tall.
You're going to do a squat... so take your normal squat stance. If you're still trying to figure out your ideal squat stance... start with your feet just about shoulder width apart.
Step 2
Squeeze the handle of the kettlebell so your arm is engaged and ready to support the kettlebell through the squat.
Squat down to a depth where you want to challenge yourself.
If you want to go below parallel... go for it.
If you want to stay just about parallel... go for it.
Just make sure your squat down is smooth with a good focus on balance.
Step 3
When you're at the bottom of the the squat I want you to brace hard.
You're going to explode up out of the squat a little harder than normal because you'll go straight into an overhead press.
But the transition from bottom of squat to going up requires your core and arm to be engaged so you don't loose control of the kettlebell.
Squeeze the handle relatively hard as you come up and out of the squat.
Step 4
As you're coming to the top of the squat... in one smooth motion... press the kettlebell over your head.
Make sure you're using good pressing motion. Read my post about how to do a kettlebell press.
Step 5
One last part of this exercise I want you to pay attention to.
As you come down from the overhead press... go straight into the squat. So it's almost as if you're in the bottom of the squat when you bring the kettlebell all the way back down from the press.
Let me know if you have any questions about this.
Kettlebell Snatches
Go read my post on how to do a kettlebell snatch step by step.
I will only hit the high level parts of the exercise for this workout.
Step 1
Hike the kettlebell back so you're in the proper kettlebell loaded position.
Focus on good balance over your feet.
And make sure your hips are fully loaded so you can transfer all that power to the kettlebell.
Step 2
Fire your hips and as the kettlebell comes through your legs... give the kettlebell a hard tug up.
This will change the direction or the kettlebell so you can punch around it and get it over your head.
Step 3
As the kettlebell is coming to chest level... punch your hand around the bell and fully extend your arm up and over your head.
Make sure you keep really good balance throughout this dynamic exercise.
Bent Over Rows
For this exercise, I want you to go heavy. Rows are one of the only pull exercises we can consistently do... so let's make them count.
Plus for this workout there's only 5 reps total... you should be able to go heavy.
Step 1
Take a wide stance with your feet and legs.
Bend one leg so you can rest your arm on your leg. This puts your spine at a nice angle so you can pull on the kettlebell or dumbbell with your other arm.
Step 2
Press into your bent leg with your arm as you pull on the kettlebell or dumbbell with your other arm.
Pull (row) the weight as high as you can.
You're allowed to twist your torso a little bit during the pull. But keep focused on the muscles you're using.
You're lats and upper shoulders are the focus of a bent over row.
Step 3
Lower the weight down with a good pace. Don't just drop the weight.
Go Give Never Stop Pushing A Go!
Let me know what you think of this workout on Instagram and my YouTube Channel .
I really enjoyed this workout. I love the challenge of starting with your weak side and getting all of the weak side exercises done.
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Now go try Never Stop Pushing and tell me how it goes so I can design better workouts for you in the coming weeks.