Description

This is a Peripheral Heart Action (PHA) workout. It's packed with upper body and lower body exercises that are alternated repeatedly in order to continuously move the blood around the entire body. Challenge your cardiovascular system with a POWAH! Grab a pair of dumbbells or two cans of soup.


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
1 minute
Torso Twists
Torso Twists
40 seconds
Alternating Side Reaches
Alternating Side Reaches
40 seconds
Prisoner Squats
Prisoner Squats
1 minute
Squat Jacks
Squat Jacks
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Side Lunges
Side Lunges
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
1 minute
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Burpees
Burpees
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Overhead Press
Overhead Press
1 minute
Hop in Place
Hop in Place
45 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Mountain Climbers
Mountain Climbers
45 seconds
Rest
Rest
10 seconds
Dumbbell Push ups
Dumbbell Push ups
1 minute
Rest
Rest
35 seconds

Set 4: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
Child's Pose
Child's Pose
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute


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