Finisher Workout


Madeline DeFaber-Schumacher

3 moves – 5 rounds

Start with 5 reps of each exercise, immediately repeat each exercise for 4 reps, then 3, 2 and 1 rep with no break to complete the Finisher circuit.

Side Slams

  • Begin standing in a neutral position holding a medicine ball at chest height, keep feet hips distance apart, knees soft & abdominals tight
  • In one continuous motion, press the medicine ball up and overhead while twisting torso to the left and using your core slam the ball down against the floor.
  • Catch the ball and repeat to the right side.

Mountain Climbers

  • Begin in push up position, hands on a medicine ball aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward 
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating your feet as fast as you can

Squat and Toss

  • Begin standing in a neutral position holding a medicine ball at chest height, keep feet hips distance apart, knees soft & abdominals tight
  • Squat down as far as possible and in one continuous motion, stand up while throwing the medicine ball up in the air and over your head as high as possible
  • Catch the ball as it comes back down and repeat the squat and press
WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.