The Intermediate Workout - Finishing Fitness The Finisher User Manual

The Intermediate Workout

This workout assumes the user is familiar with the use of The Finisher and is in at least rea-
sonable physical condition.
Round One – The Warm Up ‐ To begin, choose a comfortable weight for warming up, and set your interval
mer for 20 – 30 seconds. Then start the mer and follow the sequence of mo ons atop The Finisher. It is
not necessary to count your repe
Do not rush the mo ons or move too slowly. Move at a comfortable pace. A er the interval alarm alerts,
move to the next mo on. Emphasis should be placed on moving and loosening the muscles and joints in
order to warm the muscles and increase blood flow to the working joints.
Round Two – The Workout ‐ A er a good round of warming up, increase your dumbbell weight to a level
that is challenging but does not cause you to have poor form or posture during the exercises. Increase your
me interval as desired. Once you set the interval mer, start the mer and follow the sequence of mo ons
atop The Finisher. As in the warm‐up do not concern yourself so much with the number of repe
rather concentrate on moving the weight in a fluid and full range of mo on. Keep the weight moving un l
the alarm alerts you to move to the next mo on. Run through the en re sequence of mo ons before taking
a break.
Break ‐ A er round two of the workout, (round one being the warm up), take a short break of 1 – 3 minutes.
While res ng use your me to change weights, quench your thirst, etc..., Avoid breaking longer than 5
minutes as muscles will begin to cool down prior to your next round.
Round Three – The Workout – For Round three of the Intermediate Workout choose your desired weight
and interval me. Once you have made the adjustments to either weight or interval, proceed with Round
three.
ons, but rather concentrate on making smooth and full range mo ons.
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ons, but