Jump Rope Ab Finisher Challenge

Guest Post from Mike Whitfield, CTT

I just realized that the annual “Gobble Jog” I run every year on Thanksgiving is sneaking up on me. I haven’t trained for it at all, and yet, I’m not sweating it.

I did the same thing back in July with a 10K. I didn’t train at all… and I did fine.

The secret? There is no secret. I won’t sugarcoat it. I work my butt off in the gym and I end my workout with a finisher that will challenge my conditioning and fitness, while at the same time, burn a ton of calories.

burn fat

Hey, I’ll tell you it’s HARD work. Believe me, a TRUE finisher shouldn’t be any longer than 10 minutes. If you’re going longer than that and keeping a “finisher intensity”, you’re an alien.

Now why do I use finishers instead of traditional cardio or interval training after my workout?

Well, if they can help me lose 105 pounds, they can help me keep it off, right?

And with a finisher, you’ll work more muscle, burning more calories. Whereas on the treadmill, you’re working your legs and that’s it.

But as you and I get older, we need to be concerned about our core strength. I just turned 39 less than 2 weeks ago (and yes, I had pancakes). And with two young kids, I want to be around to do fun stuff with them, including sports. That means a rock-hard, bullet-proof core.

And hey, staying injury-free is important to you, too… right?

So that’s where an Ab Finisher comes in.

What is an Ab Finisher?

It’s the best of both worlds. You get the fat-burning and intensity from a finisher, but the ab strength and definition of the best ab exercises.

Let’s face it, even the best ab exercises won’t make you break too much of a sweat. That’s why they are “infused” inside of an intense finisher so you’ll work your abs with elevated heart rate.

Now you and I both know how much Shawna loves her jump rope. So that’s why I created an Ab Finisher using one for you crazy kids.

You ready to rock it? Let’s do this. Here’s a video walk-thru and I also have it written out below so you can print it and take it with you.


Jumpin’ and Climbin’ Ab Finisher Ladder

Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of 1B and 1D. In the next circuit, you’ll perform 5 reps of 1B and 1D. Continue in this fashion until you complete 1 rep of 1A and 1C.

For the jump rope, you’ll do 20 seconds of intense jump roping with EVERY circuit (it’s jumike whitfield ab finisher 2.0 prdct grpst 20 secs – c’mon now).

1A) Jump Rope (20 secs)

1B) Spiderman Climb (6/side… down to 1/side)

1C) Jump Rope (20 secs)

1D) X-Body Mountain Climber (6/side… down to 1/side)

Now that’s how you end your workout with a fat-burning, ab-strengthening bang,

Mike Whitfield, CTT

Contributor to the Men’s Health Big Book of Getting Abs

=> Get 51 NEW Ab Finishers Here 

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.

Mikey Whitfield before after