Fat-Burning Workout Finishers that Keep Your Metabolism Toasty
Do you remember the first time you ripped off your mask and blew a fireball at your opponent and watched him burn down to the bone? Or do you remember the time you shoved your fist into his chest and pulled out his beating heart, kissed it, and then held it up for the crowd to see?
Mortal Kombat players remember those moments.
(Well, that is if you weren’t like me and could actually execute a fatality. The only one I was ever any good at was Human Sub-Zero’s from Mortal Kombat 3. The one where you only had to hit Block, Block, Run, Block, Run.)
Fatalities gave you one last chance to destroy your opponent, to rub it in his/her face that you’d defeated them. So what can you do when the opponent you face now is excess body fat? What if you’ve finished your last set at the gym but you still feel like you have some gas left in the tank?
Enter: The Swoltality
These are heart rate jacking, fat-burning workout finishers I give my online clients when they feel like they could still go out and wrestle a bear after their workout is done. By the end of these Swoltalities, my clients, and you, will find yourself collapsed on the ground in a steaming pile of sweat.
Finish Him: The Heart Exploder
Punching people is fun. At least it is in a video game. In real life, it’s the getting punched back that makes things a bit more painful. But when it comes to Mortal Kombat, one of the most fun Fatalities to execute, even though the game didn’t consider it a Fatality, was the uppercut punch on The Pit.
Defeat your opponent on The Pit, and when told to “Finish Him,” perform an uppercut and you send them over the edge and to their spiky death. For those that weren’t that great at executing Fatalities on the arcade or the console version of the game, The Pit gave you one awesome gorey way to kill your opponent.
And when it comes to an awesome and gorey sweaty way to finish a workout, look no further than what I call “The Heart Exploder.” Get ready to have your heart rate sent through the roof and to watch sweat pour down your face like the tears you cried the first time your big brother stomped your ass in Mortal Kombat.
*Tip: start with 10-pound dumbbells*
Perform 4 sets of 12 reps of each exercise; that means 12 left-hand and right-hand uppercuts, so a total of 24 reps.
Perform one round and rest for 60 seconds.
So you still have some gas left after your chest day, eh? Well, what better way to close out the day than by hitting those pecs one more time. And this time, you’ll have the perma-pump that sticks around for hours.
Incline Dumbbell Bench Press
Incline Dumbbell Squeeze Press
Perform 3 sets of 12 reps on the bench press with light weight, and then perform as many reps as possible with the squeeze press. Rest for 60 seconds between sets.
Adding to Ultimate Mortal Kombat 3, Brutalities were an extra difficult Fatality where your character would essentially perform a massive combo of over 20 hits and then your opponent exploded into a gore display of blood and bones.
So if you’re a bit of a masochistic who desires the goriest and most intense way to finish a workout, then get ready for one of the most brutal workout finishers ever created by man.
Barbell Back Squats (40-50% of your one rep max)
Bodyweight Walking Lunges
Perform 2-3 sets of 10 reps of squats and then walk as far as you can while performing lunges. Rest for 90 seconds between sets.
Mortal Kombat was one of the first games to get caught up in the, “games are violent and damaging our kids minds,” rhetoric. Science, thankfully, has proven that games don’t make kids more violent.
But as a bit of a slap in the face of critics, the creators of Mortal Kombat decided to throw in some new Fatalities called “Friendship” with the release of MK2.
This superset won’t make you any friends. But it’s my way of making things a little less brutal. It will still challenge you and get you swole, but it’s not as intense of the first three.
Perform 2 sets to failure of each exercise. Perform one round and rest for 60 seconds
Jax You Up
I have to give credit where credit is due. John Romaniello is the mastermind behind one the most intense shoulder workout finishers I’ve ever seen. But if you’re looking for a way to walk out of the gym looking and feeling like Jax, then make sure you do this shoulder triset.
Bent Over Rear Delt Raises
Dumbbell Lateral Raises
Dumbbell Front Raises
Perform 2-3 sets of 10-12 reps of each exercise, with no rest between movements. Rest for 90 seconds after completing the front raises before starting again.
Your Ass is Mine
Shang Tsung stole the soul of his opponents to maintain his youth. But the best way to keep yourself young and spry IRL, is to train your booty. When your glutes are in great shape, the rest of your body feels better: glute training helps to reduce low back pain and strengthen and stabilize your hips.
Here’s a great way to burn out those last few hamstring and glute fibers.
Front Loaded Barbell Reverse Lunge
Front Loaded Barbell Step-Ups
Perform 2-3 sets of 10 reps per side of each exercise. Rest for 60 seconds between rounds.
Kettlebells are a different beast when it comes to training. Their weight isn’t balanced like dumbbells, and because of that, they challenge your core in a far more effective way. And when it comes to building more powerful hips, there is no exercise more important than the Kettlebell Swing.
Combining a squat and a hinge movement pattern will send your hear rate into overdrive, while also causing every muscle in your body to engage. And the more muscles you engage, the more calories you burn.
Kettlebell Goblet Squat
Grab a 25-40 pound kettlebell and perform 2-3 sets of 12-15 reps of each exercise. Perform one round and rest for 30 seconds.
You don’t need workout finishers after every gym session; soreness is okay, but making yourself so sore you can barely move the next day every time you’re in the gym will lead to more ill effects down the line. On the days you know you’ve got no gas left in the tank, go home, refuel, and rest. That’s the best combo you can put together for gym gains anyways.
But on those days you’ve got a little more left in your, use these workout finishers and toast whatever last bit of energy you have left.
By Fitmo Coach, Robbie Farlow
I am a gamer and for years, I gave up my pursuit of health and fitness. My body became like the unplayed games on my shelf, forgotten and unused. I had zero confidence, my stomach was beginning to ooze over the top of my pants, and I felt like a stranger was looking back at me in the mirror. Then I realized that I could accomplish these goals if I turned the process into a game and made it an adventure that played out like games that I spent hours pouring into. I’m now an online personal trainer and I see my role as your sidekick. A companion who assists and helps make your quest easier to complete.
Learn more about Robbie, and working with him via the Fitmo app here.