Peripheral POWAH!

This is a Peripheral Heart Action (PHA) workout. It's packed with upper body and lower body exercises that are alternated repeatedly in order to continuously move the blood around the entire body. Challenge your cardiovascular system with a POWAH! Grab a pair of dumbbells or two cans of soup.

Exercises

Set 1: 1 round

Jump Rope

1 minuto

Torso Twists

40 secondi

Alternating Side Reaches

40 secondi

Prisoner Squats

1 minuto

Squat Jacks

40 secondi

Cross Knees to Elbows

40 secondi

Side Lunges

1 minuto

Rest

30 secondi

Set 2: 1 round

Push-Ups

1 minuto

Lunges with Knee Lifts

1 minuto

Rest

10 secondi

Dumbbell Bent Over Rows

1 minuto

Dumbbell Squats

1 minuto

Burpees

45 secondi

Rest

30 secondi

Set 3: 1 round

Overhead Press

1 minuto

Hop in Place

45 secondi

Rest

10 secondi

Alternating Bicep Curls

1 minuto

Mountain Climbers

45 secondi

Rest

10 secondi

Dumbbell Push ups

1 minuto

Rest

35 secondi

Set 4: 1 round

Shoulder Stretches

1 minuto

Child's Pose

1 minuto

Lying Hamstring Stretches

1 minuto

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