Got a few minutes to spare at the end of your workout? Torch fat and pump up your muscles with these finisher exercises, guaranteed to squeeze maximum gains from every session.

BACK, TRICEPS & CORE

best workout finishers Men's Fitness UK

1a. Slam Ball

Muscles Worked: Lats, core, traps, delts
Reps: 10
Rest: Straight into 1b

  • Grab a medicine ball and assume a strong stance. 
  • Pick the ball up above your head and slam it onto the floor.
  • Maintain good squat form whenever you grab the ball from the ground.

best workout finishers Men's Fitness UK

1b. On and Offs

Muscles Worked: Pecs, delts, triceps, core, traps, lats
Reps: 10
Sets: As many rounds as possible (AMRAP) in 5 mins

  • Assume a press-up position with one hand on the ball. 
  • Place both hands on the ball.
  • Keeping one hand on the ball, place the other on the floor, then bring that hand back onto the ball.
  • Continue to alternate.

SHOULDERS

best workout finishers Men's Fitness UK

2a. Scaption

Muscles Worked: Delts, traps, lats, rhomboids
Reps: 10
Rest: Straight into 2b

  • Keep your palms facing forwards and slightly away from your sides. 
  • Lift them out to the side just above shoulder height, then slowly lower back to the start.

best workout finishers Men's Fitness UK

2b. Reverse Flyes

Muscles Worked: Delts, traps, lats, rhomboids
Reps: 10
Rest: Straight into 2c

  • Hinge from the hips, keeping your chest up and shoulders down. 
  • With your arms dangling, a slight bend in your elbows and your palms facing each other, lift your arms up and then slowly lower.

best workout finishers Men's Fitness UK

2c. Reverse Vs

Muscles Worked: Delts, traps, lats, rhomboids
Reps: 10
Rest: 60 secs
Sets: 2-3

  • Stand tall with your palms facing your sides and your hands slightly away from your body. 
  • Raise your arms to form an upside-down ‘V’ in front of your face.
  • Slowly return your arms to the start position.

SHOULDERS & ARMS

best workout finishers Men's Fitness UK

3a. Forward and Back Bear Crawl

Muscles Worked: Delts, lats, traps, triceps, core, glutes, quads, hamstrings
Reps: 1 min
Rest: Straight into 3b

  • Get on all fours.
  • Keeping your hips low and level, move your right hand and left leg together, then your left hand and right leg.
  • Take small steps forward and back. (Growling optional.)

best workout finishers Men's Fitness UK

3b. Thrusters

Muscles Worked: Delts, traps, core, glutes, quads, hamstrings
Reps: 1 min
Rest: 30 secs
Sets: 3

  • Grab a pair of dumbbells, holding them at shoulder height with your palms facing each other. 
  • With your chest up and keeping your feet flat, press your hips back and squat down.
  • Pause briefly before driving yourself up through both heels and pressing the weights into the air.
  • Sink straight back down into the next rep and keep it going.

CHEST & ARMS

best workout finishers Men's Fitness UK

4a. Diamond Press-Ups

Muscles Worked: Pecs, triceps, core, forearms
Reps: 10
Rest: Straight into 4b

  • Assume a press-up position.
  • Move your hands close together so that your index fingers and thumbs form a diamond shape under your upper chest.
  • Lower with control, then press back up.

best workout finishers Men's Fitness UK

4b. Reverse Curls

Muscles Worked: Biceps, forearms
Reps: 10
Rest: Straight into 4c

  • Hold a pair of dumbbells by your sides.
  • With your palms facing you, curl the weights up and down, keeping control throughout – don’t swing!

best workout finishers Men's Fitness UK

4c. Medium Press-Ups

Muscles Worked: Pecs, triceps, biceps, core, forearms
Reps: 10
Rest: Straight into 4d

  • Assume a press-up position, keeping your hands at shoulder-width. 
  • Press down and back up, keeping your elbows tucked in.

best workout finishers Men's Fitness UK

4d. Rotational Curls

Muscles Worked: Biceps, forearms
Reps: 10
Rest: Straight into 4e

  • Grab a pair of dumbbells and curl the weights up with a supine (palms up) grip. 
  • Turn the dumbbells over at the top of the curl to a pronate (palms down) grip on the way down. Lower with control.

best workout finishers Men's Fitness UK

4e. Wide Press-Ups

Muscles Worked: Pecs, triceps, biceps, core, lats, forearms
Reps: 10
Rest: Straight into 4f

  • Assume a press-up position with your hands placed outside your shoulders. 
  • Keep your head up and back straight, and lower with control.
  • Press back up and repeat.

best workout finishers Men's Fitness UK

4f. Hammer Curls

Muscles Worked: Biceps, forearms
Reps: 10
Rest: 2 mins
Sets: 2-3

  • Hold a pair of dumbbells in a neutral grip and curl with control.

ARMS

best workout finishers Men's Fitness UK

5. 21s

Muscles Worked: Biceps, forearms
Reps: 21
Rest: 60 secs
Sets: 2-3

  • Grab a pair of dumbbells.
  • Adopt a strong stance and do the following: 7 ‘bottom-half’ reps (from hanging, bring each dumbbell to 90 degrees), 7 ‘top-half’ reps (from 90 degrees, curl each dumbbell all the way up), 7 complete reps.

best workout finishers Men's Fitness UK

6. Flat Bench Tricep Extensions

Muscles Worked: Triceps, lats, traps, delts
Reps: 21
Rest: 60 secs
Sets: 2-3

  • Lie on a flat bench with your knees wide and your feet flat. 
  • With your arms long and a dumbbell in each hand, do the following variations of a tricep extension: 7 supine extensions, 7 pronate extensions, 7 neutral extensions.

CARDIO

best workout finishers Men's Fitness UK

best workout finishers Men's Fitness UK

best workout finishers Men's Fitness UK

7. ‘Bastards’

Muscles Worked: Full body
Reps: 5 mins
Sets: 1 will be plenty…

  • From standing, reach your hands to the floor and hop your feet back into a press-up position.
  • Connect your chest to the floor, pull your hands back and keep your knees from touching the ground.
  • Press back up to the top of the press-up and hop your feet up between your hands.
  • Raise your fingers to your temple and jump into the air.
  • Land through soft knees and immediately go into the next rep.

best workout finishers Men's Fitness UK

8. Kettlebell Swings

Muscles Worked: Full body
Reps: AMRAP 5 mins
Sets: 1

  • Grab a kettlebell with both hands and assume a wide stance, with your toes pointing out. 
  • With a slight bend in your knees, hinge the hips back and then snap the kettlebell up into the air.
  • Let gravity do the work on the way down and hinge into the next rep.

CORE

best workout finishers Men's Fitness UK

9a. Knee Touches

Muscles Worked: Abs, obliques
Reps: 50
Rest: Straight into 9b

  • Lie on your back, with your legs bent and feet on the floor.
  • Place your hands on your thighs and reach up to touch your knees on every rep.

best workout finishers Men's Fitness UK

9b. Leg Lifts

Muscles Worked: Abs, obliques, quads
Reps: 50
Rest: Straight into 9c

  • Lie flat on your back, with straight legs hovering about six inches off the floor. 
  • Lift your legs all the way up to 90 degrees, then lower with control to the start position.

best workout finishers Men's Fitness UK

9c. Alternating Ankle Touches

Muscles Worked: Abs, obliques
Reps: 50
Rest: Straight into 9d

  • Hold the crunch position and tap each ankle alternately. 
  • Tapping both ankles equals one rep.

best workout finishers Men's Fitness UK

9d. Scissors

Muscles Worked: Abs, obliques, quads
Reps: 50
Rest: Straight into 9e

  • Lying on your back, with your feet six inches off the ground, ‘scissor’ your legs open, then closed.
  • Alternate which leg scissors on top. Two scissors equals one rep.

best workout finishers Men's Fitness UK

9e. Pike

Muscles Worked: Abs, obliques, hamstrings
Reps: 50
Sets: 1

  • Lying on your back with your legs in the air, crunch up and try to touch your toes on every rep.

 

Words: Luke Grainger
Photography:
 Eddie Macdonald
Model: Paul Knops (W Model Management)