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OKAY, so Monday I performed an upperbody split routine and ta session alone was fairly brutal as I did a strip set after my 4 sets of 6 rep on 4 exercises (2 super sets), but then I had to go and do the following workout finisher. This was a BIATCH to complete!!!

Descending Metabolic Pairing

Chin Ups Paired With Dips. Basically what I did was 55 reps of each exercise (55 chin ups and 55 parallel bar dips) but I alternate between the 2 exercises, starting at 10 reps for each and then descending down through the rep range until I perform 1 rep for each exercise.

So I would do 10 chin ups, then 10 dips, followed by 9 chin ups, then 9 dips, then 8 chin ups, then 8 dips AND so on!

NOW, the dips were easy to be honest, but the CHIN UPS… They were much harder. My arms were already full of blood from the earlier portion of the workout, so some sets I needed to use the rest-pause method. Let’s say I had 8 chin ups to do, before moving onto 8 dips… well I might have done 4 chin ups, then rest a little, then perform another 4 (8 total, 4+4) before moving onto my 8 dips.

I did feel like puking at times during this workout finisher, but loved it all the same.

Bodyweight Jump Intervals

Then last night (Tuesday) I did a lower body split routine and then did a bodyweight jump interval workout finisher.

I choose two exercises, burpees and alternating split squat jumps and paired them into a 30 second on - 30 second off interval protocol. Here’s how it looks down on paper:

30 Seconds Burpees - 30 Seconds Rest

30 Seconds Alternating Split Squat Jumps - 30 Seconds Rest

Repeat x 2 (3 Rounds Total) 6 x 30 Second Intervals

Me Performing Burpees

This protocol only takes 5 and 1/2 minutes to complete. You could do 8-10 sets (4-5 rounds of each exercise), but I wouldn’t go beyond 10 sets total, as there is no need to… It’s ALWAYS about QUALITY over QUANTITY!!!

BOTH of these workout finishers can be easily modified so you can perform them. For the bodyweight jump interval protocol you could perform more basic jump exercises or simply perform one jump exercise and one bodyweight exercise. If that’s still too complex for your current ability level, then stick to two bodyweight exercises.

For the descending metabolic pairing you could start anywhere within the 10 rep range. A beginner might start at 6 reps and work his-her way down the reps. Cutting out the first 4 higher rep sets (10,9,8,7) will reduce the total reps by 34, meaning you will only be doing 21 total reps per exercise as oppossed to 55 reps per exercise.

You could also change the exercises from chin ups and dips to push ups and inverted body rows. SIMPLE!!!

In the Athletic Body System we cover workout finishers in much detail and have numerous sample workout finishers for you to perform!

Ian Graham, ABS Co-Author
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