Time_32x32 20:00    Intensity_moderate_32x32 Moderate    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Jump Rope, Dumbbells
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
Shoulder Stretches
Shoulder Stretches

1 minute
Child's Pose
Child's Pose

1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches

1 minute

Appears In


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Do this workout in Workout Trainer on your iOS & Android devices.


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