PHA Training: Fitter, Stronger, Leaner - Performance Training Academy

This type of workout is designed to increase fitness levels, muscle growth and to give a real big spike to your metabolic rate which means it is a great fat burning workout.

6 x Clean and Press
10 x Incline Dumbbell Press
10 x Squats
10 x Bent Over Rows
10 x Split Squats
300m Row
Rest for 2-3 minutes then repeat for 2 – 3 sets

The sequence of exercises ensures blood is pumped to working muscles all over the body, increasing the workload of the cardiovascular system. By performing a large functional lift in the clean and press which works lower and upper body muscles, then sequencing upper – lower – upper – lower boy exercises, the heart has to work really hard to get oxygen around the body and to remove the waste products. The row at the end just finishes it off by hitting upper and lower body muscles again and achieving overload of the cardiovascular system to cause the body to improve. The PHA stands for Peripheral Heart Action.

To add extra motivation, time each round that you complete and see if you can match the last round or even beat it (good technique must be maintained).

Give it a go and let us know how you get on. The weight that you select should be enough to cause overload by the end of each rep target.

Leave a Comment

Scroll to Top