Do this quickie routine at the tail end of your workout to burn every last bit of energy.

By Renee Cherry
August 23, 2017

It can be extremely tempting to throw in the towel at the end of a workout. (And on some days, just working out at all can be a real triumph.) But if you've got anything left to give, throwing in a finisher challenge at the end of your routine can be super rewarding. Reaching the point of total burnout at the end of a gym session will help you get comfortable with pushing past the breaking point-burning tons of calories and building strength as a result. (Here's how to push yourself when you're working out solo.)

This 10-minute set of moves from Barry's Bootcamp and Nike master trainer Rebecca Kennedy is designed to be tacked on to the end of a workout to take you to the edge of that breaking point. (Want to focus specifically on your core? Add these four oblique exercises on too.) It's up to you to push yourself to the limit. We're not asking too much from you-just five clean reps of these six moves.

How it works: Do each move for the number of reps indicated. After one round, you're done.

You'll need: A kettlebell and a set of dumbbells


A. Stand with feet slightly wider than hip-width apart, a kettlebell on the floor between feet. Hinge forward at the hips to grab kettlebell handle, keeping back straight.

B. Clean kettlebell up to chest: lift upper body to stand, driving elbows up. Then tuck them next to ribs, switching grip to hold the kettlebell by the horns, bottom of the bell still facing down.

C. With the kettlebell racked in front of chest, do a squat.

D. Stand, pressing kettlebell directly overhead.

E. Reverse movement to return to starting position.

Do 5 reps.

Roll Back to Jump

A. Stand with feet together, holding a dumbbell in each hand by sides.

B. Squat down to sit on the floor, rolling backward onto shoulder blades with knees tucked. Elbows are next to ribs, bent at 90 degrees, holding dumbbells at belly-button height.

C. Roll forward to return to feet and jump, dumbbells by sides. Land softly and immediately roll backward to begin the next rep.

Do 5 reps.


A. Start in a high plank position.

B. Lower chest until elbows form a 90-degree angle, core tight and hips in line with the rest of the body.

C. Press away from the floor to straighten arms and return to starting position.

Do 5 reps.

Ipsilateral Side Lunge

A. Hold a kettlebell in the right hand, racked at shoulder height.

B. Step out with the right foot into a side lunge, keeping left leg straight but not locked.

C. Push off of right foot to step back to center and return to starting position.

Do 5 reps per side.

Renegade Row

A. Start in a high plank position, holding a dumbbell in each hand.

B. Row left dumbbell up to chest, keeping body square to the floor.

C. Lower left dumbbell to the floor, then repeat with the right hand. That's 1 rep.

Do 5 reps.

Burpee Hand Release

A. Hinge at the hips and bend knees to place palms on the floor in front of feet.

C. Hop feet back into high plank position and lower body to the floor.

D. Lift hands off the floor and reach forward, biceps by ears. Then place hands under shoulders and press body away from the floor, moving through high plank and jumping feet up to hands.

E. Jump, reaching arms overhead.

Do 5 reps.

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