Everybody knows how boring cardio can be sometimes. Fortunately there is a more challenging and highly effective fat loss program, known as PHA or Peripheral Heart Action training. With PHA training you can also build muscle while you work your cardiovascular system.
PHA is an intense form of circuit training, designed to force the blood flow into different parts of the body as you change exercises. This creates a demanding cardiovascular workout, while training for strength.
The key is to focus on compound movements and move from one exercise to another as quickly as possible. In the beginning you can do one minute breaks between exercises and reduce the breaks gradually over time.
Using a peripheral heart action (PHA) system, trainees are performing a variation of circuit training, however, they are alternating upper and lower body exercises. These exercises would collectively comprise one cycle, with 4-5 cycles generally being performed.
Clean & Military Press 10 reps
Squat 10 reps
Weighted Pullups 10 reps
One-Arm Dumbbell Swing 10 reps
Standing Calf Raise 10 reps
Sit-Ups 10 reps
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Do this program 3 times a week and avoid doing cardio in the off days.A proper warm up should be performed before starting the program. Do a week off after 6-8 weeks.