How to Feel 20 Years Younger

What a great 1-2 punch.

First, I have the PFP Personal Trainer of the Year Dan Ritchie with me in an interview below. You’ll discover…

  • The REAL reason you should work out if you’re over 30
  • A simple progression of the burpee
  • A BIG mistake you’re making if you are performing burpees and you’re not ready (even if you think you are)

Then below the video, I’ve got not one, but two NON-IMPACT finishers to choose from.

The most common questions I get each week are all about exercise substitutions and how to have an amazing finish to your workout without the impact to your joints. That’s where these finishers come in 😉

Below is the video with Dan Ritchie and myself:

Dan is one of the most smartest trainers I know (no wonder he has a thriving facility with clients that have been going for years).

And here are two finishers to choose from today. We’re using the density and ladder approach (two of my favorites).

Finisher # 1 – Total Gauntlet

Do the following circuit as many times as possible in 5 minutes, resting only when needed.

Total Body Extensions (10)
Close-Grip or Kneeling Close-Grip Pushups (10)
Total Body Extensions (10)
Mountain Climbers (10/side) – Moderate pace and keep those hips LOW and abs BRACED hard!

Forgot how the Total Body Extension works? Watch the video below.

You can use the Total Body Extension as a sub for:

– Burpees
– Variety of jumps
– Bodyweight alternative to KB or DB Swings
– much more

Finisher # 2 – The Swinging Den

Do the following superset resting only when needed. In the first superset, you’ll perform 10 reps of each exercise. In the next superset, you’ll perform 9 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.

*1-Arm KB or DB Swings (10/side…1/side)
Alternating DB/Medicine Ball or Bodyweight Chops (10/side…1/side)

*If you need a bodyweight alternative, you can sub Total Body Extensions for the 1-Arm Swings like this:

Superset 1 – 20 reps
Superset 2 – 18 reps
Superset 3 – 16 reps
Superset 4 – 14 reps
Superset 5 – 12 reps
Superset 6 – 10 reps
Superset 7 – 8 reps
Superset 8 – 6 reps
Superset 9  – 4 reps
Superset 10 – 2 reps

Now that’s a 1-2 punch. Workouts without the impact that build a fitness foundation plus these non-impact finishers? Yes sir…

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Leave A Reply (1 comment so far)


  1. Mikey
    4 years ago

    Chris, you made my day! I’m so glad you found this useful.

    We will definitely need to chat in San Diego – it will be great to see you there!

    Mikey

Workout Finishers