Developing the ability to control your breathing allows you to deliver more oxygen-rich blood to your muscles, efficiently lower your heart rate and blood pressure, and maintain optimal conditions at the biochemical level. This is great for fighters, combat athletes, and military personnel.

The finisher below was designed to optimize breathing in a stressed state. It will teach your body how to respond in the absence of oxygen so that you can keep your composure and perform at your highest levels. Oh, it'll also torch excess body fat.

The Walking Kettlebell Squat Ladder

This isn't your typical walk of shame because the kettlebell front-squat walking ladder is a workout in itself. The load of the kettlebells in the rack position of each arm makes it extremely difficult to breathe upwards in a faulty fashion. Instead, you must use belly breathing as your heart rate elevates with every set of squats.

How to Do It

  1. Set up for a front squat with the kettlebells in the rack position. Perform 5 squats.
  2. With the kettlebells remaining in the rack position, walk 15 to 20 yards. Perform 4 squats.
  3. Walk back to the starting position, again with the kettlebells in the rack position. Perform 3 squats.
  4. Repeat until you're down to 1 squat.

Related:  More Fire-Breathing Finishers

Related:  The Most Effective 10-Minute Cardio Workout