Metabolic Finisher (202 Swings Pyramid)

Leave your workout with your internal furnace on fire!

What is a metabolic finisher?

A metabolic finisher is an exercise or a series of exercises that you perform at the end of your workout. Ideally you have very little recovery (i.e. incomplete recovery).

You would use a metabolic finisher at the end of your work-out to finish your work-out on an awesome note and leave your metabolism completely revved up.

Try this 202 swing circuit at the end of your next workout to leave your metabolism fired up for hours to come. The key with this circuit is that you want to use a weight heavy enough to ensure you are pushing yourself at a hard enough intensity.

The Circuit

This circuit has one exercise only: An Alternating 1-Armed Kettlebell Swing with a Pass. Each swing counts as one repetition. Perform the following 15 sets, one after the other, resting only 5 seconds, or just long enough to take a breathe and quickly reset your shoulders. You start at 20 reps of the exercise, all the way down the pyramid to 6 reps and then back up to 20 reps. In between sets, perform a quick shoulder roll forward and back, take a deep breathe and get ready to start swinging again.

Rest 5 secs

  • 18 reps

Rest 5 secs

  • 16 reps

Rest 5 secs

  • 14 reps

Rest 5 secs

  • 12 reps

Rest 5 secs

  • 10 reps

Rest 5 secs

  • 8 reps

Rest 5 secs

  • 6 reps

Rest 5 secs

  • 8 reps

Rest 5 secs

  • 10 reps

Rest 5 secs

  • 12 reps

Rest 5 secs

  • 14 reps

Rest 5 secs

  • 16 reps

Rest 5 secs

  • 18 reps

Rest 5 secs

  • 20 reps

This should take you about 7 to 8 minutes. If you have any “gas left in your tank”, finish off your workout by repeating this circuit a second time. Rest 60 seconds in between repetitions of the entire circuit.

Note: if you are pressed for time you can also use this swing pyramid for a quick workout. Just be sure to warm-up first. Then repeat the circuit 2 to 3 times as your time permits.

As always, be sure to perform a proper cool-down, to allow your body time to return to its pre-exercise state.

Give it a try and let me know what you think in the comments below!

Connie

Connie Somerton About Connie Somerton

Connie Somerton is a Can-Fit-Pro certified personal training specialist and nutrition and wellness specialist with a passion for health and fitness. She has experience in personal training for individuals and for groups, and has almost 15 years of experience in strength, cardio, and flexibility training.

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