One Weird Exercise You MUST Do

mike w super power

Let’s face it. ‘Mr. Finisher’ Mike Whitfield is straight up weird. I mean who else would accept payment for training in pancakes? I once asked him to be in some workout videos with me and he told me, ‘SURE, as long as we go for pancakes after…’

Is this a sign of a good friend, or is this just weird? Maybe a little of both 😉

Mike is a great guy. I know he’s switched on fitness-wise. We share a LOT of the same training philosophies (like going for pancakes after doing video shoots). And we have a ton of fun when we get together…so he likes pancakes and thinks he has some pancake fueled super powers….that’s okay, I still think we can all benefit from what he has to say here. He’s got a great option for anyone that needs to modify impact exercise and STILL get the intensity required to fit the M2A principles of fat loss.


mike pancakes

 Here’s a guest post from the infamous Mr. Finisher himself and he’s also got a FAB finisher example for you that you’ll want to try, check it all out below:






One Weird Exercise You MUST Do

Mike Whitfield, CTT

Workout Finishers


Mr. Finisher strikes again. Hey, I’m Mikey, Shawna’s pal (and sometimes enemy). When we work out together, she makes me do pull-ups, but I always get her in the end with a nasty workout finisher.

In many of the finishers, we always end up doing some kind of jumping exercise, which is great because it burns a ton of calories and our heart rate goes through the roof, but that might not be ideal for you.

So, that’s why I’m going to show you a weird bodyweight exercise you can use with your programs to replace any jumping exercise.

It’s called the Total Body Extension. Now honestly, when I first discovered this non-impact exercise, I laughed. I didn’t think it would do anything for me, but man was I wrong.

On paper, it looks way to easy. But once you get about 10-12 reps into it, you’ll be thinking, “OK… I feel it.” (Just wait until you do 30-40 reps). Here’s the beautiful thing – it’s low impact.

That means your joints won’t take a beating on this exercise, yet your heart rate will still thump and you’ll still burn calories as if you’re doing jump squats. So, wherever you have a program or a finisher that uses:

  • Jump Squats
  • Lunge Jumps
  • Box Jumps
  • Any other “jumping” exercises

… you can replace that with the Total Body Extension. By the way, if you’re behind a desk all day, you’ll also improve your shoulder mobility.

So, how do we do this unique exercise? Watch the video below (you can see that I was sweating just thinking about it):



Now let’s take a look at a wicked finisher. Remember, you can use finishers after your main workout or on your off day to give yourself an advantage when trying to improve your conditioning or lose any stubborn fat. They are short, so give me all you got with this density finisher.

The Metabolic Perfect 10

Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the clock hits 5 minutes, you’re done – no matter where you’re at in the circuit. The first circuit will be easy… even the second one. But after that – well, you’ll find out…

1) Jump Squat OR Total Body Extension (10)

2) Close-Grip Pushups (10)

3) Lunge Jumps (5/side) or Total Body Extensions (10)

4) X-Body Mountain Climbers (5/side)

See how you can replace the Jump Squat and Lunge Jumps with the Total Body Extension? You can even do this substitution in your normal workout routine as well.

Now I don’t know about you, but I’d rather leave it all on the floor for 5 minutes than do 30 minutes of long, boring cardio that leads to overuse injuries. And studies have proven that short bursts of 4 minutes using interval style training with bodyweight exercises are just as effective (if not more) than 30 minutes of steady state cardio.

Now if you want over 50 more finishers using a variety of ladders, density circuits and intervals, then check out my Workout Finishers.

Get over 60 workout finishers here

Talk to you next time!


Mike Whitfield, CTT, has lost 105 pounds propelling his passion into the fitness industry. His unique approach of using workout finishers has helped thousands of people lose fat with his online and offline programs. He is known across the fitness industry for his effective “workout finishers” and humor. His workouts have been seen in Men’s Health, Turbulence Training, AJC and more.