PHA stands for Peripheral Heart Action training. This type of training is great for burning fat while working your muscles in a short amount of time. You will perform 4-5 exercises in each circuit alternating between upper body and lower body. By doing this you are forcing your heart to work harder to pump blood from one end of your body to the other therefore keeping your heart rate elevated throughout the session. PHA circuits are usually a combination of the following:
1) Compound leg exercise e.g. squats
2) Upper body pushing exercise e.g. chest press
3) Compound leg exercise e.g. lunges
4) Upper body pulling exercise e.g. lat pull downs
5) Ab exercise (optional)
You will perform each exercise one after the other without resting. After you have finished the 4 or 5 exercises, take a 1-2 minute rest. Repeat that circuit again two more times before moving on to the next circuit. Perform 10-12 reps of each exercise. I tried the following workout today and my heart rate was just as high as it is during my cardio workouts – except I got a strength training workout at the same time. Any time that I can combine the two and get an awesome workout, I am all for it. The whole workout lasted around 40 minutes, burning 300 calories.
Stiff Leg Deadlift
Remember to always warm up and cool down before and after exercise to help prevent injury.