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

Conjunto 1: 1 rodada

Prisoner Squats

40 segundos

Alternating Side Planks

40 segundos

Rotating Lunges

40 segundos

Chest Openers

40 segundos

Side Squats

40 segundos

Plank Lateral Walk

40 segundos

Bird Dog

40 segundos

Dragon Squats

40 segundos

Reverse Crunches

40 segundos

Rest

30 segundos

Conjunto 2: 2 rodadas

Pesos: Moderado

Dumbbell Squats

40 segundos

Pesos: Moderado

Dumbbell Push Press

40 segundos

Pesos: Moderado

Dumbbell Lunges

40 segundos

Pesos: Moderado

Dumbbell Bent Over Rows

40 segundos

Rest

20 segundos

Pesos: Moderado

Dumbbell Sumo Squats

40 segundos

Pesos: Leve

Tricep Extensions

40 segundos

Rest

20 segundos

Pesos: Leve

Right Bulgarian Split Squats with Dumbbells

30 segundos

Pesos: Leve

Left Bulgarian Split Squats with Dumbbells

30 segundos

Pesos: Leve

Dumbbell Rear Lateral Raises

40 segundos

Rest

20 segundos

Workout Discussion

28 Sep

𝔻𝕖𝕤𝕖𝕣𝕥 𝔽𝕠𝕩🦊 🌟.

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Aparece em

Cardio

Bumbum & Pernas

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