Check out this awesome workout finisher that I did just before heading to Cuba for my wedding.
Thanks to Fitness Expert Alwyn Cosgrove for this idea of the Screamer – 3 by 1 Ladder Workout using pushups and tuck jumps to increase your conditioning, explosiveness, muscular endurance, strength, cardio and mental toughness.
Finishers are short body weight or single piece of equipment only, 3–10 minute routines at the end of each workout. You can use them after your MMA, Muay Thai, BJJ, Wrestling, Combat Sport training session or Gym Workout.
THE SCREAMER 3 BY 1 LADDER WORKOUT
Workout Finisher – The Screamer 3 by 1 Ladder
Continue to add three push-ups and one tuck jump to each set until you miss a rep. Then climb back down the ladder.
1. 3 Pushups – 1 Tuck Jump
2. 6 Pushups – 2 Tuck Jumps
3. 9 Pushups – 3 Tuck Jumps
4. 12 Pushups – 4 Tuck Jumps
5. 15 Pushups – 5 Tuck Jumps
6. 18 Pushups – 6 Tuck Jumps
7. 21 Push Ups – 7 Tuck Jumps
8. 24 Push Ups – 8 Tuck Jumps
9 27 Push Ups – 9 Tuck Jumps
10. 30 Push Ups – 10 Tuck Jumps
Continue all the way up to 30 Pushups – 10 Tuck Jumps
Then back down to 3 Pushups and 1 Tuck Jump
A final warning
This isn’t for the faint hearted or de-conditioned. They are not beginners’ routines. If you’re coming back from injury or illness, don’t try this program yet. It’s brutal. However, if you follow this routine for four weeks, you’ll see a very significant improvement in your conditioning and a massive drop in your body fat!
Click the image below to get the 31 Workout Finishers Manual, Fat Loss Program, Sandbag Workouts, Exercise Library and Nutrition Plan by Mike Whitfield and Travis Stozel
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