Kettlebell Workout “Finishers”

“Finishers” are an AWESOME way to end a kettlebell workout.  I use them on a weekly, if not daily basis at my Sacramento, CA KB boot camps.

Mike Whitfield of is the go-to guy in the fitness industry these days for crazy effective workout finisher programming … I recently did an interview with him and wanted to post up the transcript for your benefit here on the blog!

In the interview, you’ll learn exactly what a “workout finisher” IS, how it fits into your overall kettlebell workout programming, type of results you can expect with these workouts, and even a couple of sample finisher sequences to try for yourself.

– Forest

1. Mike, your workout finishers program is very cool – kind of revolutionary really. I currently use your concepts in my personal routine and with training clients on a weekly, if not daily, basis. What first drove you to create your workout finishers system?

It’s funny you ask that because I’ve been using finishers for years with my clients, but I never did make it accessible for everyone else.

I’m a big believer in consistency. When you’re consistent, you get results. It really is that simple. Sometimes, when you hit a plateau or you get bored with your workout routine, you get frustrated and quit, so I decided to solve both of those issues with finishers.

My clients were getting great results with intervals and metabolic resistance training, but they wanted something different for their intervals. So, I gave them some finishers to do instead.

The next thing you know, they were getting addicted to working out, looking forward to their sessions and blasting through plateaus.

Finally, after thinking about it for over 2 years, I finally released Workout Finishers to help more people get out of their rut and break through plateaus. There were lots of early mornings, but it’s been so cool to see thousands of people use this program.

2. What exactly is your program all about? How does it work and/or fit into an individual’s overall routine?

My program’s theme is to kick cardio to the curb once and for all and get addicted to working out again. The Workout Finishers program is designed to be used with ANY program. It’s like a 3-8 minute “add-on” at the end of your workout to burn more calories with metabolically demanding exercises and short rest periods. Really, it’s like interval training on caffeine.

What’s great is that you can use these finishers to improve your conditioning, which translates to better workouts, break a plateau, but more importantly, keep you coming back for more. The biggest thing to remember is that you don’t have to quit your favorite workouts; you simply plug these in at the end.

To find out more about Mike’s complete program, click here === >> Workout Finishers

3. Your workouts incorporate all different forms of training – body weight, kettlebells, metabolic conditioning – and they’re HARD! What exercise methods have you studied and how do they influence your work?

Without a doubt, the biggest influence on my program design has been Craig Ballantyne, the author of Turbulence Training. Alwyn Cosgrove has been a large influence as well. I’ve been following both of those guys for years, along with other amazing coaches like Jason Ferruggia and John Romaniello.

I’ve been such a fan of Craig’s methods, that is why I decided to get certified as a TT Trainer. I strongly believe in the system because it works and it doesn’t take a lot of time.

4. What type of results have individuals experienced with your program? Could you provide a few examples?

The results have been amazing. My biggest accomplishment has been me losing 105 lbs, but then there is a client named Chris who lost 70 lbs, along with others.

I’ve had people in Craig’s Transformation Contest win a combined $4,500 in contest money, which is really cool to see. People like Philip lost 34 lbs in just 12 weeks, and the most gratifying part is that they did this without any cardio. It works for females, too. Amber won $1000 and Leslie won $500.

5. Would you be kind enough to provide a sample workout finisher or two for my readers to try out at home?

Absolutely – I’d love to. Let’s do 2! First, understand that the name of my finishers are as unique as the finishers themselves. There’s no reason I do it other than I think it’s hilarious.

Finisher # 1 – “The Climbing in Prison 4X4″

Do the following circuit as many times as possible in 5 minutes, resting only when needed. For an added challenge, record the number of reps you complete and the next time you perform this finisher, try to beat your previous record.

Prisoner Lunge Jumps (4/side)
Spiderman Climb (4/side)
Alternating Prisoner Lateral Lunge (4/side)
Mountain Climbers (4/side)

Finisher # 2 – “The Decline of the Bulgarians” (one of my favorites of all time)

Do the following superset, resting only when needed. In the first superset, you will perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

Bulgarian Jump Squat (8/side…down to 1/side)
Decline Pushups (8… down to 1)

Good times.

Thanks for having me Forest,
Mike Whitfield, CTT

To find out more about Mike’s complete program, click here === >> Workout Finishers

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