In this video I take you through a PHA Workout using a treadmill and dumbbells! Make sure you SUBSCRIBE to my channel ☝️. 12 WEEK ONLINE TRAINING �� https://jamesevansfitness.com/12-week-online-training/. COME STAY AND TRAIN WITH ME AT XTREME BOOTCAMPS��. www.xtremebootcamps.com. JOIN MY MEMBERS AREA �� https://jamesevansfitness.com/members-area/. Facebookhttps://www.facebook.com/jamesevansfitness. [email protected]_evans_fitness. [email protected]
This is a P.H.A.T Workout. Peripheral Heart Action Training.. Thanks to Jori. PHAT training helps turn your fat burning circuits into “super circuits” by reducing lactic acid bulid up and improving cardiovascular performance.. Jori. Round 1: 6 Exercises, 3x. 1. Weighted Bulgarian Lunge (R) 12 reps. Weighted Bulgarian Lunge (L) 12 reps. 2. Overhead Press 12 reps. 3. Step up to Reverse Lunge Weighted (R) 12 reps. Step up to Reverse Lunge Weighted (L) 12 reps. 4. Bicep Curls 12 reps. 5. Uneven Squats off Box One Weight Held At Chest (R) 12 reps. Uneven Squats off Box One Weight Held At Chest (L) 12 reps. 6. Push ups 8 reps (down for count of 2, up for count of 2 tempo). Round 2: set of 6 exercises; 3x. 1. Side Lateral Lunge to R, Weight to toe 12 reps. Side Lateral Lunge to L, Weight to toe 12 reps. 2. Overhead Tricep Extensions 12 reps. 3. Single Leg Deadlift RL 12 reps. Single Leg Deadlift LL 12 reps. 4. Upright Row 12 reps. 5. Heavy Weighted Squats (Arms down by side) 12 reps. 6. Pullovers on Stability Ball 8 reps (down count of 2, up count of 2 tempo). Bonus quick cardio burn: Pyramid down 12 reps, 10 reps, 8, 6,4,and 2 of each move: . Weighted jump squats. Frog plank hop + tuck. Knee in press up abs
PHA WORKOUT WITH WEIGHTS 35 MINUTE PERIPHERAL HEART ACTION (PHA) TRAINING WORKOUT // In today’s video, we are going to do a PHA workout together using dumbbells. PHA stands for Peripheral Heart Action Training. The PHA training system is a form of bodybuilding circuit training that was popularised in the 1960s by Bob Gajda. We’ve taken this style of training and applied it to this PHA exercise routine.. There are 7 rounds in total and 5 exercises per round alternating from upper body to lower body and back again, which is a common approach with PHA training.. “LIKE” this video if you enjoyed this PHA workout and leave us a comment if you would like to see more PHA workout routines on the channel.. Subscribe to our channel NOW so you don’t miss any of our future sessions. We’re posting new workouts every Monday and Thursday.. Subscribe to The CARLOS Method YouTube Channel here: https://www.youtube.com/thecarlosmethodpersonaltraining. Follow me here!. Instagram: https://www.instagram.com/thecarlosmethodnorthlondon/. Facebook: https://www.facebook.com/thecarlosmethod/. Website: https://thecarlosmethod.com/. https://www.youtube.com/watch?v=sDCZ3OKbKk4. #phaworkout #phatraining #thecarlosmethod
Subscribe to Jonathan’s Channel https://www.youtube.com/user/pricosfinest210. Get Your Jailhouse Strong Shirt Here: https://www.gaspbb.com/Product/Item/Jailhouse-Strong-tee. Peripheral Heart Action Training is circuit training on Steroids founded by Bob Gajda and polarized by Universal machine founder Chuck Coker.. Josh Bryant is based out of Southlake, Texas, video shot at Destination Dallas
IF YOU ENJOY MY WORKOUTS, PLEASE CONSIDER SUPPORTING ME: https://paypal.me/AngieFitnessTV?locale.x=en_US. CLICK HERE TO GET YOUR 30 DAY CHALLENGE STARTED: https://www.angiefitness.tv/product-page/triple-threat-30-day-workout-program. OR. If you want to join PATREON and pledge $3.00 month or more a month you will always get EVERY challenge: https://www.patreon.com/AngieFitnessTV. Join this PRIVATE Walk Your Way to Health supportive, loving and caring group: https://www.facebook.com/groups/228968337648717/. TRIPLE THREAT WORKOUT VIDEOS ALL IN ONE PLACE: https://www.youtube.com/playlist?list=PLzTf0wlu59U5e1IZEbaz8I2YqJN8hNNHT. 4 WEEK ROTATIONAL CALENDAR COMING SOON. Enjoy this workout video in the TRIPLE THREAT WORKOUT PROGRAM. This PHA STRENGTH + PLYO workout will get your blood pumping in 40minutes. Put a HUGE smile on your face while getting your daily steps in too. Do this PHA STRENGTH + PLYOworkout first thing in the morning, afternoon lunch break or in the evening.. CALORIES BURNED: Approximately 200-500. SET UP: 4 Minute Warm Up. 28 Minutes PHA Strength. 8 Minutes Plyometrics. 4 Minute Cool Down Stretch. ▫️▫️▫️▫️▫️▫️▫️. Thanks for working out with me be sure to LIKE, COMMENT + SHARE with your #AngieFitnessTV friends! SUBSCRIBE for new #homeworkouts ➭ https://www.youtube.com/user/TheBeachbodymom. // RESOURCES. �� PATREON ➭ https://www.patreon.com/AngieFitnessTV. �� PAYPAL (One Time Donation) ➭ https://www.paypal.com/donate/?token=CSHR2nrcANIXm7Qgza52doCO6QT51Mq2-Inj8JYMR8jj_XfxxV_Rkl928AXaAg6j7Cz3iG&country.x=US&locale.x=US. �� WORKOUT BY FORMAT ➭https://www.angiefitness.tv/pick-workout-by-format. Brand new to exercise? Get STARTED with this FREE 14 AND 28 day exercise plan specially designed for beginners.. https://www.angiefitness.tv/ebook-workout-programs. // FOLLOW. AngieFitnessTV Facebook Group: https://www.facebook.com/AngieFitnessTV/?ref=bookmarks. �� Instagram: https://www.instagram.com/angiefitnesstv/?hl=en. �� Website: https://www.angiefitness.tv/. // SHOP. (These are affiliate links, which means that at NO EXTRA COST TO YOU, I earn a small commission when you purchase items through these links. It’s a great way to support this channel AND get awesome workout gear. Thank you!). My AMAZON Store (see all items):. https://www.amazon.com/shop/angiefitnesstv?ref=ac_inf_hm_vp. AngieFitnessTV: Move YOUR BODY with me
How to do Peripheral Heart Action (PHA). An exercise training system tutorial. This method is similar to a regular circuit training method that keeps your client moving from one exercise to another with minimal to no rest between exercises. However, with PHA training, while you are moving from one exercise to another, you are focusing on alternating upper and lower body exercises.
Peripheral Heart Action (also known as PHA) training is a form of circuit training that was brought to the masses in the 1960’s by the then Mr. America and Mr. Universe Bob Gajda (one of only three men to defeat Arnold Schwarzenegger in competition). PHA For Fat Loss Peripheral Heart Action Training Peripheral Heart Action training helps to turn your fat burning circuits into “super circuits” by reducing lactic acid build up and improving performance. If the mention of the word fat loss training brings to your mind the word “circuit training”, then you are not alone.
Peripheral heart action training, or PHAT, is an advanced training system that has its roots firmly set within circuit training. It uses an intense, systematic approach to both burn fat and build muscle. It isn’t for everyone – but if you fancy a challenge and you’ve got a good base of fitness then this might well be for you. “PHA training is a version of circuit training that has the same benefit.
However, unlike regular circuit training, PHA is done in a certain order,” Williams said. The purpose of the order is to alternate lower body exercises with upper body moves, which, in theory, improves circulation and boosts cardiovascular fitness. The PHA (Peripherial Heart Action) is a training protocol characterized by a very intense circuit in which exercises of the upper and lower body are alternated to facilitate circulation and further intensify cardiovascular work. Peripheral Heart Action Training (also known as PHA) was developed by Dr.
Arthur Steinhaus. The main concept behind this form of training torture is to force blood flow up and down the body by working all the major muscle groups while maintaining an elevated heart rate. This circuit consists of 6 exercises, alternating between upper and lower body and alternating sides as well.
In the video only 5 reps is shown on each side, but you can go higher, in the 12-15 rep. In conclusion, the Peripheral Heart Action System is a great way to structure your circuits for maximum fat loss in minimum time. The workout above is a great start, and is a great example of how you would structure a PHA routine. Incorporate the PHA workout system into your workouts today for improved conditioning and increased fat loss results!!
“The aim is to stimulate some Peripheral Heart Action (PHA) and illicit a strong cardiovascular response, while at the same time raising the lactic acid levels in your blood, both of which have. The approach I recommend is a derivative of Bob Gajda’s Peripheral Heart Action training (PHA), which is an early form of circuit training that Gajda used to win the 1966 Mr. America bodybuilding title.
You’ll perform two or three different circuits of 5 exercises per day, each circuit being performed three times.
List of related literature:
Although an excellent concept for novice exercisers and women who may be intimidated by the coed fitness centers, extended training with the same circuits or programs will not produce the same positive adaptations from training as it did in the first 6 to 8 weeks.
❖ At least 150 min/week of moderate intensity aerobic physical activity (attaining to 50−70% of maximum heart rate or at the rate of 100 steps/minute) spread over at least 3 days/week with no more than 2 consecutive days without exercise.
These adaptations areresponsible formarked changes in aerobic fitness, which typically manifest asan increased VO2max and the ability to perform all submaximal exercise challenges with reduced cardiovascular stress (see Figures2.5.2and 2.5.3).
Asuccessful aerobic exercise program involves frequent physical activitythat is rhythmic, repetitive, challenges thecirculatory system, and uses large muscles.The exerciseprogram must significantly increase theblood flow to the muscles for an extended periodof time, promoting cardiovascular fitness.
Circuit training, involving continuous movement from one station to the next, and doing several circuits in a workout can add an aerobic element to the AA phase for those who feel a need for more aerobic training at this time.
These studies have examined combined resistance (strength), endurance and/or flexibility training [14À16], resistance training [17À20] and combined technical and strength and conditioning training for AWD [21].
Therefore, circuit training works the cardiovascular system as it activates isolated muscle groups and stresses larger portions of the body through multiple-joint exercises.
The potential benefits of resistance training in the revascularized population include improving muscular strength and endurance and possibly attenuating the heart rate and blood pressure response to any given workload (less strain on the heart).
Each patient in the structured exercise group worked with a physical therapist and had a customized program of muscular strength and aerobics training.
Very well shot and loaded with information. As most gym goers have zero goals and zero contests planned, this is the type of workout that 98% of the gym going population should be doing. As for serious bodybuilders such as Jonathan demonstrated masterfully, this type of training is great to tie the whole body together as one by working exercises that cause blood to surge throughout the entire body. This method of training also builds incredible mental toughness. Great work Jailhouse Gents.
Average HR: 126, Peak HR: 165, Time: 51 mins, Total Cals: 618. This is an all rep fullbody plus cardio toner/builder. The format PHAT was great because it alternates heavy weight/big muscle (and consequent high HR) with lower weight/small muscle so even though the moves are basically zero impact and slow, it really works ya thanks for that, Jori! Really enjoyed it thanks!
To help translate my Average HR to give you a sense of the workout: 110s is what I get from a mostly upper-body workout, 120s is full body with some cardio, 130-134 is heavy weights and cardio (or a 120s-type workout with a weighted vest), 135 and above is totally dying the whole time:).
Since different body sizes will generate different calorie burn, I included my Average HR so you can guesstimate your own potential calorie burn for this workout. Just plug in your gender/height/weight stats with my Average HR and Time into this calculator for a rough idea: http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.shtml
Awesome workout! I didn’t have time to do the bonus cardio, but moving quickly through those strength moves gets your heart pumping! Thanks for sharing this!
Whew! Loved this combination of fun, dynamic exercise that got my heart rate up. I am 59, consider myself fit, but I’m tired of those other videos that make you do double and triple time on the moves that are just plain exhausting and cause injury. You are very levelheaded with your approach, Angie. Thanks so much.
Will you let us kindly know the brand of the step bench. I went to my local Walmart but no luck but I’m thinking I might be able to find one online. I looked on amazon and what they had was like 50.00..
after doing the collaboration workout yesterday and phat # 2 the day before, this felt like a walk in the park today. albeit a very sweaty walk in the park
Thank you for joining in with this PHA workout. Don’t forget to LIKE this video if you enjoyed the session and SUBSCRIBE to our channel for free weekly workouts.
How many days a week would you do this. Would there be a benefit to trying this fasted. I’ve actually been doing something similar 1st thing in the morning fasted. I’ve LOST 30lbs since Feb 23rd. I’m not sure how much muscle I’m loosing but body fat is melting off. I love this work. I do 5days of this a week with 2days sprinting burpees jumping jacks ext.. for my rest days.
wanted to share a modification I made.. in the lateral squat I held a weight but added 10 pound ankle weights on my legs and instead of a knee up I kicked the leg out to the side and synched my waist. it was awesome.. targets that hip area I want to shrink 😉
What a legit workout. Hold the low squat and punch…killer move, gonna feel that one tomorrow. Ha. I added two sets of risers to my step bench, I used that instead of a stoop. I went faster and did more for my modification. I did the same during the plyometrics portion, I added plank jacks instead of the burpees. This was the first time I used wrist guards, they sure helped. Phenomenal workout, thank you.
Great fast paced strength with a good vaierty of moves! Those step ups! �� The cardio add on was perfect, not too much abs �� just enough! Thank you Jori and Julia!
You are the most motivated and motivational trainer I have ever discovered. When I follow your videos I literally feel like you’re in front of me screaming at me to keep going and I just love it. I aspire to be like you one day. Keep making and posting real time workouts like these because they have really helped me level up my fitness game.❤️thank you
Very well shot and loaded with information. As most gym goers have zero goals and zero contests planned, this is the type of workout that 98% of the gym going population should be doing. As for serious bodybuilders such as Jonathan demonstrated masterfully, this type of training is great to tie the whole body together as one by working exercises that cause blood to surge throughout the entire body. This method of training also builds incredible mental toughness. Great work Jailhouse Gents.
Average HR: 126, Peak HR: 165, Time: 51 mins, Total Cals: 618. This is an all rep fullbody plus cardio toner/builder. The format PHAT was great because it alternates heavy weight/big muscle (and consequent high HR) with lower weight/small muscle so even though the moves are basically zero impact and slow, it really works ya thanks for that, Jori! Really enjoyed it thanks!
To help translate my Average HR to give you a sense of the workout: 110s is what I get from a mostly upper-body workout, 120s is full body with some cardio, 130-134 is heavy weights and cardio (or a 120s-type workout with a weighted vest), 135 and above is totally dying the whole time:).
Since different body sizes will generate different calorie burn, I included my Average HR so you can guesstimate your own potential calorie burn for this workout. Just plug in your gender/height/weight stats with my Average HR and Time into this calculator for a rough idea: http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.shtml
Awesome workout! I didn’t have time to do the bonus cardio, but moving quickly through those strength moves gets your heart pumping! Thanks for sharing this!
Whew! Loved this combination of fun, dynamic exercise that got my heart rate up. I am 59, consider myself fit, but I’m tired of those other videos that make you do double and triple time on the moves that are just plain exhausting and cause injury. You are very levelheaded with your approach, Angie. Thanks so much.
Great vid, josh. How long should i take to complete this? I know everyones different but just wondering if you had a ballpark range.
thanks
Will you let us kindly know the brand of the step bench. I went to my local Walmart but no luck but I’m thinking I might be able to find one online. I looked on amazon and what they had was like 50.00..
after doing the collaboration workout yesterday and phat # 2 the day before, this felt like a walk in the park today. albeit a very sweaty walk in the park
Thank you for joining in with this PHA workout. Don’t forget to LIKE this video if you enjoyed the session and SUBSCRIBE to our channel for free weekly workouts.
How many days a week would you do this. Would there be a benefit to trying this fasted. I’ve actually been doing something similar 1st thing in the morning fasted. I’ve LOST 30lbs since Feb 23rd. I’m not sure how much muscle I’m loosing but body fat is melting off. I love this work. I do 5days of this a week with 2days sprinting burpees jumping jacks ext.. for my rest days.
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wanted to share a modification I made.. in the lateral squat I held a weight but added 10 pound ankle weights on my legs and instead of a knee up I kicked the leg out to the side and synched my waist. it was awesome.. targets that hip area I want to shrink 😉
What a legit workout. Hold the low squat and punch…killer move, gonna feel that one tomorrow. Ha. I added two sets of risers to my step bench, I used that instead of a stoop. I went faster and did more for my modification. I did the same during the plyometrics portion, I added plank jacks instead of the burpees. This was the first time I used wrist guards, they sure helped. Phenomenal workout, thank you.
I’ve been following your channel and doing your workout videos at home for about a year now, and I always love them, but this one was AWESOME!
Great fast paced strength with a good vaierty of moves! Those step ups! �� The cardio add on was perfect, not too much abs �� just enough! Thank you Jori and Julia!
Thanks for sharing. Loved the variations really felt the burn in the cardio set at the end of each round. �� Still did not beat the trainer…
Thank you both. This workout was a first for me. Looking forward to doing more in this series! (Loved the surprised burnout at the end too��)
You are the most motivated and motivational trainer I have ever discovered. When I follow your videos I literally feel like you’re in front of me screaming at me to keep going and I just love it. I aspire to be like you one day. Keep making and posting real time workouts like these because they have really helped me level up my fitness game.❤️thank you
thanks Jori and Julia..I am so glad u did that burnout at the end. I added 15 minutes of cardio to the beginning. it feels awesome getting stronger!