Peripheral Heart Action (PHA) Training 1

I love this kind of training. It's personally my favourite kind of workout as you can feel both the cardio and muscular improvements PLUS it's SHORT AND EFFECTIVE. You can adapt the exercises to make it as manageable or challenging as you like; the formula is simple: 8 exercises alternating between upper and lower body. 

I'll put a series of these PHA workouts up, all the exercises will be functional, multi-planar,  floor based and using minimal/ inexpensive equipment. 

Here is the first one:

ENJOY!

Clock lunges

Lunges on all planes; front, diagonal, side.

Round the step press up

I use a reebok step with one side higher than the other but any raised platform can be used. To get a range of positions with the press ups, start in the regular position then move one arm and one leg to a new position, press up, then follow with the other arm and leg.

Curtsey lunges

Face forward but cross one leg behind the other in a lunge to hit the gluteals of the front leg

Lat roll outs on Swiss ball  

Keep a plank-like body position and roll the ball out under the arms by extending them. The exercise can be done from the knees or the toes to make it harder.

Dumbbell/ kettle bell swings

As you push up through the squat, thrust the hips forward to swing the weight with long arms to shoulder height. Squeeze the glutes together tight to stop the momentum of the swing from hyper extending the spine.

Tricep dips on a step or tricep bar for more difficulty

Scissor twists with Swiss ball

Lay on your back on the floor with a Swiss ball between your lower legs. Raise our legs vertically into the air and rotate the ball left to right whilst tensing the abs to keep the back supported and close to the floor.

Plank with sliding disc

Plank from the hands rather than the elbows over a 5-15kg bag or disc, take a wider stance with the feet if needed for balance and pull the weight from the left to the right with the right arm and visa versa. Throughout the exercise keep the hips level.