Peripheral Heart Action (PHA) Training – The Super Gym Circuit


Awesome PHA Workout | PHA Training with TREADMILL and DUMBBELLS!

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Video taken from the channel: FrancescaFitnessFreak


PHAT Workout

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PHA Workout With Weights // 35 Minute Peripheral Heart Action (PHA) Training Workout

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PHA Training AKA Circuit Training on Steroids

Video taken from the channel: Josh Bryant



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How To Do Peripheral Heart Action (PHA) | Training System

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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.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

❖ 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.

“IAPSM's Textbook of Community Medicine” by AM Kadri
from IAPSM’s Textbook of Community Medicine
by AM Kadri
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

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).

“Strength and Conditioning: Biological Principles and Practical Applications” by Marco Cardinale, Robert Newton, Kazunori Nosaka
from Strength and Conditioning: Biological Principles and Practical Applications
by Marco Cardinale, Robert Newton, Kazunori Nosaka
Wiley, 2011

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.

“Eat Smart Move More Sleep Right” by Luke Coutinho
from Eat Smart Move More Sleep Right
by Luke Coutinho
Leadstart Publishing Pvt Limited, 2011

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.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Participants were randomized to supervised aerobic exercise 3 days per week, a flexibility program 1 day per week or a non-exercising control.

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

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].

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

Therefore, circuit training works the cardiovascular system as it activates isolated muscle groups and stresses larger portions of the body through multiple-joint exercises.

“Strength Band Training” by Phillip Page, Todd S. Ellenbecker
from Strength Band Training
by Phillip Page, Todd S. Ellenbecker
Human Kinetics, 2019

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).

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Each patient in the structured exercise group worked with a physical therapist and had a customized program of muscular strength and aerobics training.

“Medical Aspects of Disability, Fourth Edition: A Handbook for the Rehabilitation Professional” by Dr. Herb Zaretsky, PhD, Dr. Steven R. Flanagan, MD, Dr. Alex Moroz, MD
from Medical Aspects of Disability, Fourth Edition: A Handbook for the Rehabilitation Professional
by Dr. Herb Zaretsky, PhD, Dr. Steven R. Flanagan, MD, Dr. Alex Moroz, MD
Springer Publishing Company, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 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:

  • 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.


  • 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!