Exercises that are performed after the entire workout has been completed are called “workout finishers”. These extra exercises are beneficial because they pump blood into the muscles after the muscle is already broken down. Along with blood flow comes more micronutrients, which are used to heal the broken muscle.
For these extra exercises, all you need is dumbbells! You should choose 2 different weights that are appropriate for you. Remember – you will need lighter than usual (25% of your usual squat weight) because you just completed an entire workout.
Exercise 1: Dumbbell Jump Squats
Hold the heavier dumbbells in your hands & do 10 jump squats. It’s exactly like performing a squat except on the way back up you will you all your power to jump up in the air, then land back down on to perform the next rep.
Exercise 2: Front Squats
There are called front squats because you will take the weights, hold one in each hand and place them on your shoulder. Keep them up there while you complete 10 reps. Move onto wall sits with NO rest!
Exercise 3: Wall Sits
You may have heard about wall sits before and hearing the words might make you cringe but it’s a great exercise. Grab 2 dumbbells, one in each hand. Move yourself to a wall where you will crouch down into squat position using the wall to help you stay in place. You will squat like this until you cannot handle the burn anymore.