I don't know if you like to use downloads or not....but Cathe Live has (5) versions of PHA workouts. Regular price for the downloads is $9.97 each but you can usually use a coupon code to get two or more for less.
#57 - PHA Training Class - 7/2/15 - 52 minutes
"With PHA training, you alternate between upper and lower body resistance training exercises, allowing as little rest as possible between each movement. The lack of rest and recovery keeps your heart rate up, for cardiovascular and fat-burning benefits, while switching between upper and lower body exercises, maximizes blood flow to all parts of your body and reduces build-up of lactic acid. "
Equipment:
One Barbell With Two Big Plates On Each Side.... totals 45lbs (or whatever weight you use for plié squats and deadlifts)
A set of 5, 8, 10, 12 pound dumbbells
A fitness mat
#94 - PHAT (Peripheral Heart Action Training) - 3/24/16 - 45 minutes
This is our second time doing this format on Cathe Live. With PHA training you alternate between upper and lower body resistance training exercises, allowing as little rest as possible between each movement. The lack of rest and recovery keeps your heart rate up for cardiovascular and fat burning benefits, while switching between upper and lower body exercises maximizes blood flow to all parts of your body increasing your metabolism as you build lean muscle mass and shape/define your muscles.
Equipment:
A variety of weighted dumbbells for upper and lower body exercises. If you prefer to go heavier on legs, have heavier dumbbells available.
A full sized step (to be used ONLY AS A WEIGHT BENCH ...no cardio stepping).
A fitness mat
#184 - PHA 3 - 2/8/18 - 47 minutes
PHA (Peripheral Heart Action) training is a form of resistance training performed in a circuit fashion (meaning very little rest between exercises). PHA training requires you to perform multiple exercises in rapid succession, but alternating between upper and lower body exercises.
Equipment:
A barbell (with the ability to have a small, medium and large plate per side). The workout starts with a big and medium plate on each side of the barbell so please have that set up and ready before the workout starts.
Various weighted dumbbells
A fitness mat
Optional one inch heel wedge (for the front squat & deadlift)
#238 - PHA Plus Cardio Blasts - 2/28/19 - 55 minutes
Traditional PHA workouts alternate from lower body exercises to upper body exercises with little (to almost no) breaks in between. So now we’re going to add cardio blasts before every lower body exercise. So it’s cardio blast, lower body exercise, upper body exercise... etc.
Equipment:
A Full Sized Step w/three risers under each side ...(to be used as a weight bench only. No cardio will be performed the step)
A set of 5, 8, 10, 12 and 15-pound dumbbells
A fitness mat
#278 - PHA 2020 - 1/2/20 - 44 minutes
It’s time to get your New Year pumping so grab your handweights and let’s show 2020 who’s boss!!!
Equipment:
Moderate to heavy dumbbells ( we’ll be using 10’s, 12’s and 15’s)
A fitness mat
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Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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