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Have you ever heard of PHA training?

It was actually first dreamt up back in the 1940’s.

It stands for Peripheral Heart Action.

Sounds techy, but what it does is basically keep blood circulating throughout the whole body during the entire workout.

This makes your lungs and heart work harder, which consequently helps you get better results in less time.

Boom! :)

I really like the PHA method and have been using it for years.

Mainly because it works like gangbusters, but it also gives you some much needed variety. So…

If you want a quick workout, that’ll give your wobbly bits a good old mashing, then give PHA a go.

This is how I typically set things up…

+ 3 mins x tough cardio
+ 15 x full body exercise
+ 12 x lower body exercise
+ 9 x upper body exercise
+ 6 x lower body exercise
+ 3 x full body exercise

Now, whenever I use this method I like to use a combination of bodyweight exercises and resistance based exercises (barbells, dumbbells, kettlebells, etc), although you can get good results with either.

Here’s an example…

+ 3 mins x very fast run
+ 15 x double kettlebell snatches
+ 12 x goblet squats
+ 9 x press-ups
+ 6 x squat jumps
+ 3 x burpees

I’ll do this sort of thing for 3-5 rounds with a 1-2 minute rest in between each round.

Oh and there’s no scheduled rest in between any of the exercises, okay? ;)

Fancy giving it a go?

Feel free to use my example or come up with your own PHA workout.

I think you’ll like it.


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Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

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