Empty the Tank!

Intro

Finisher workouts are the perfect way to push your limits at the end of a training session, ensuring you leave the gym feeling accomplished. These short, high-intensity circuits provide an extra challenge, whether your goal is building strength, improving cardio fitness, or enhancing core stability. 

Using a mix of dumbbells, bodyweight, and TRX exercises, these 3-minute finishers will test your endurance, power, and mental toughness. Whether you’re looking to burn out your muscles, spike your heart rate, or strengthen your core, these quick yet effective workouts will take your training to the next level. 

Time to Empty the Tank!!

Safety

Finisher workouts are intense by design, so prioritizing safety is crucial to prevent injury and maximize effectiveness. Always maintain proper form, especially under fatigue, as poor technique can lead to strain or injury. 

Choose appropriate weights—dumbbells should challenge you but still allow for controlled movement. When using TRX, ensure the straps are securely anchored and adjusted to the correct length for each exercise. 

Stay mindful of your breathing, and avoid holding your breath during exertion. If you feel dizzy, excessively fatigued, or experience sharp pain, stop immediately. 

Finally, cool down properly with stretching and hydration to aid recovery and reduce soreness. Train smart and push hard, but always listen to your body!

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

3 x Finisher Workouts

1. Strength Finisher (Dumbbells & Bodyweight)

Format: AMRAP (As Many Rounds As Possible) in 3 minutes

• 6 DB Thrusters (Squat + Press)
• 8 DB Renegade Rows (4 each side)
• 10 Jump Squats (Bodyweight)

🔥 Focus: Full-body power and muscular endurance

2. Cardio Finisher (TRX & Bodyweight)

Format: 30 sec per exercise, 3 rounds (no rest)

• TRX Jump Squats
• Burpees
• TRX Mountain Climbers

🔥 Focus: High-intensity heart rate boost and endurance

3. Core Finisher (TRX, Dumbbells & Bodyweight)

Format: 45 sec per exercise, 4 exercises

• TRX Pike to Push-up
• DB Russian Twists
• TRX Body Saw
• Hollow Body Hold

🔥 Focus: Core stability, strength, and endurance

Conclusion

Finisher workouts are a simple yet powerful way to maximize your gym session, pushing your strength, cardio, and core to new limits in just three minutes. By incorporating these high-intensity challenges, you’ll leave each workout feeling stronger, fitter, and more accomplished—ready to take on the next session with even greater intensity!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.