10 Minute Full Body Workout Finisher For Rapid Fat Loss And Muscle Building
Try The 50-100-100 Bodyweight Workout
On today’s episode of Live Lean TV, I’m showing you a 10 minute full body workout finisher for rapid fat loss and muscle building.
Workout finishers are high intensity sets added to the end of your strength training workout.
The goal of a workout finisher is to burn out and deplete your muscles of all the remaining energy, therefore helping boost your metabolism, and burn more calories throughout the day.
10 Minute Full Body Workout Finisher For Rapid Fat Loss And Muscle Building
If you feel like you have no time to workout, you can also complete this as your workout of the day.
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Trainer
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration
This is a timed challenge, with the goal of completing 10 rounds of this workout finisher circuit, in less than 10 minutes.
Workout Focus
This workout finisher will target every muscle in your body, including your:
Required Equipment
The only piece of equipment is a pull up bar.
Workout Instructions
The “50-100-100” represents the total number of each bodyweight exercise you will complete.
Complete exercises A1-A3, one after another, in circuit format, for a total of 10 rounds.
Since this is a timed workout challenge, take as little rest as possible.
Exercises
Click the links below for the step-by-step exercise demonstrations.
A1. Neutral Grip Pull Up
The Neutral Grip Pull Up is an excellent bodyweight exercise to target the back.
Using a neutral grip may be easier on your shoulders.
- Reps: 5
- Sets: 10
- Tempo: 1010
- Rest: 0 seconds
Coaching cues:
- Grip the handles of pull up bar with a palms facing in grip and hang at arm’s length.
- Contract your lats and think about pulling your elbows down to pull your chest to the bar.
- Pause, then under control, lower your body and fully extend your arms back to the starting position.
- Repeat.
A2. Tricep Push Up
The Tricep Push Up is a great push up variation that primarily targets your triceps and chest.
- Reps: 10
- Sets: 10
- Tempo: 1010
- Rest: 0 seconds
Coaching cues:
- Get in the standard push up position, but this time rather than having your hands shoulder width apart, place them closer together so your arms are tucked right to your sides.
- While keeping your body in a straight line from head to toe, with your elbows tucked, bend your elbows to lower yourself to just an inch off the ground.
- Push your hands through the ground to get back to the top of the push up.
A3. Air Squats
Air Squats are a great compound bodyweight exercise that primarily targets the quadriceps, hamstrings, and glutes.
- Reps: 10
- Sets: 10
- Tempo: 10X0
- Rest: 0 seconds
Coaching cues:
- With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
- The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
- Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
- Repeat.
Repeat This Circuit For 10 Rounds
Repeat the A1-A3 exercise circuit for a total of 10 rounds.
See if you can finish all 10 rounds of this 50-100-10 full body workout finisher 10 rounds in under 10 minutes.
Post your time in the comment section below.
I want to give you more workout ideas like this.
If you want to see more short workout videos like this on our Live Lean TV YouTube channel, talk to me in the comments and let me know.
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Question For You:
- What was your time?
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Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.