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Description

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. You will need at least 1-2 pairs of light/mod weighted dumbbells.


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Rotating Lunges
Rotating Lunges
40 seconds
Chest Openers
Chest Openers
40 seconds
Side Squats
Side Squats
40 seconds
Plank Lateral Walk
Plank Lateral Walk
40 seconds
Bird Dog
Bird Dog
40 seconds
Dragon Squats
Dragon Squats
40 seconds
Reverse Crunches
Reverse Crunches
40 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
40 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
40 seconds
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
40 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
40 seconds
Rest
Rest
20 seconds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
40 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
40 seconds
Rest
Rest
20 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Light
Right Bulgarian Split Squats with Dumbbells
30 seconds
Left Bulgarian Split Squats with Dumbbells
Weights: Light
Left Bulgarian Split Squats with Dumbbells
30 seconds
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
20 seconds


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