Cindy's 140 lb. Bench and Jakes 10 minute Finisher from Benjamin Dickerson on Vimeo.

Everyone on the staff at Wareing's Gym loves to polish off their training session with a short bout of intense, anaerobic activity (Finishers). It's great for your heart, helps elevate your metabolism, and even if the rest of your workout sucked the finisher leaves you with a feeling of accomplishment. This is how Mike had me finish my session today:

All exercises performed with a 10lb medicine ball. 5 sets.

 - 15 sec explosive push-ups, alternating hand on the ball

 - 15 sec rest

 - 15 sec squat jumps

 - 15 sec rest

 - 15 sec mountain climbers (hands on ball)

 - 15 sec rest

 - 15 sec split jumps

Jake's 10 Minute Dumbbell Finisher Series. from Benjamin Dickerson on Vimeo.

It happens to everybody. I ate terribly on Sunday. Bacon, scrambled eggs with cheese, pancakes, Taco Bell, sausage - not to mention the Bourbon. Oh well, what are you gonna do? You have to blow it out every once in a while to truly appreciate all of the times you behave, right? Anyway, I punished myself with Monday's workout as a penance for my poor dietary practices.

Push Press x 6/Depth Drop x 6/Drop Step Chop w/ JC Band x 10 each side = 4 sets

Barbell Squat Press (135) x 8/JC Band Sweeps (fast) x 20 = 3 sets

KB (35) Single Leg Squats x 6 each/Hand Stand Push-ups x 10/Tubing Torso Twists (fast) x 10 each side = 3 sets

DB Hammer Curls w/ DB Push-ups workdown set - 50 to 30, 10 reps each every 5

30 sec shuttles/30 sec rest x 3 sets

Purification through PAIN!!!