PHAT Workout

Peripheral Heart Action Training (PHAT) is a unique style of circuit training that involves alternating upper body exercises & lower body exercises repeatedly. This method of training will force more blood through the body at a faster rate due to the ever-changing working muscle groups and locations, increasing caloric expenditure. Although no heavy weights will be used, the intensity of the workout is amplified by the lack of rest. This is a cardio infused, full body workout, incorporating every muscle in the body. You will need at least 1-2 pairs of light/mod weighted dumbbells. ENJOY!

Exercises

Seria 1: 1 runda

Prisoner Squats

40 sekundy

Alternating Side Planks

40 sekundy

Rotating Lunges

40 sekundy

Chest Openers

40 sekundy

Side Squats

40 sekundy

Plank Lateral Walk

40 sekundy

Bird Dog

40 sekundy

Dragon Squats

40 sekundy

Reverse Crunches

40 sekundy

Rest

30 sekundy

Seria 2: 2 rund

Ciężary: Umiarkowany

Dumbbell Squats

40 sekundy

Ciężary: Umiarkowany

Dumbbell Push Press

40 sekundy

Ciężary: Umiarkowany

Dumbbell Lunges

40 sekundy

Ciężary: Umiarkowany

Dumbbell Bent Over Rows

40 sekundy

Rest

20 sekundy

Ciężary: Umiarkowany

Dumbbell Sumo Squats

40 sekundy

Ciężary: Lekki

Tricep Extensions

40 sekundy

Rest

20 sekundy

Ciężary: Lekki

Right Bulgarian Split Squats with Dumbbells

30 sekundy

Ciężary: Lekki

Left Bulgarian Split Squats with Dumbbells

30 sekundy

Ciężary: Lekki

Dumbbell Rear Lateral Raises

40 sekundy

Rest

20 sekundy

Workout Discussion

28 Sep

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