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

Set 1: 1 round

Prisoner Squats

40 secondi

Alternating Side Planks

40 secondi

Rotating Lunges

40 secondi

Chest Openers

40 secondi

Side Squats

40 secondi

Plank Lateral Walk

40 secondi

Bird Dog

40 secondi

Dragon Squats

40 secondi

Reverse Crunches

40 secondi

Rest

30 secondi

Set 2: 2 round

Pesi: Moderato

Dumbbell Squats

40 secondi

Pesi: Moderato

Dumbbell Push Press

40 secondi

Pesi: Moderato

Dumbbell Lunges

40 secondi

Pesi: Moderato

Dumbbell Bent Over Rows

40 secondi

Rest

20 secondi

Pesi: Moderato

Dumbbell Sumo Squats

40 secondi

Pesi: Leggero

Tricep Extensions

40 secondi

Rest

20 secondi

Pesi: Leggero

Right Bulgarian Split Squats with Dumbbells

30 secondi

Pesi: Leggero

Left Bulgarian Split Squats with Dumbbells

30 secondi

Pesi: Leggero

Dumbbell Rear Lateral Raises

40 secondi

Rest

20 secondi

Workout Discussion

28 Sep

𝔻𝕖𝕤𝕖𝕣𝕥 𝔽𝕠𝕩🦊 🌟.

👍 👍 👍

Appare in

Cardio

Glutei & Gambe

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