PHAT stands for Peripheral Heart Action Training and I was so excited when Cathe announced she was doing a PHAT 2. If you follow my Cathe Live reviews you know that PHA Training (or PHAT #1) is my favorite Cathe Live so far. I love it!
Here is Cathe’s description of what PHAT is: With PHA training you alternate between upper and lower body resistance training exercises, allowing as little rest as possible between each movement. The lack of rest and recovery keeps your heart rate up for cardiovascular and fat burning benefits, while switching between upper and lower body exercises maximizes blood flow to all parts of your body increasing your metabolism as you build lean muscle mass and shape/define your muscles.
So both PHAT 1 and PHAT 2 are total body strength workouts. You move quickly through each circuit so they are also very metabolic. PHAT 2 is set up different from PHAT 1. PHAT 1 has a circuit of 8 exercises that you repeat 4 times and the workout ends w/ core work. PHAT 2 has two circuits, not just one. Each circuit is made up of 6 exercises and you repeat each circuit 3 times. There is no core work. They are both excellent workouts but PHAT 1 is still my favorite of the two. But I will return to PHAT 2, too–it is excellent. I enjoyed it.
After having already experienced PHAT 1 and adoring it, I created my workout card in advance so I could record my weights immediately. So below I am only listing the equipment you need for each exercise. When I record weights in the review it is for the purpose of workout card creation at a later date. But since that was done in advance this time, it’s not needed. I will say that after the first run through each circuit, I was able to increase my weight on most of the exercises. I think, due to the fact that you are alternating upper body w/ lower body exercises, your muscles get enough rest that you can lift pretty heavy. Plus, each exercise is only done for 12 reps; with that in mind, plus the long rest periods for the muscle groups (while you are working another muscle group), really helps you get an excellent and efficient strength workout.
PHAT #2 is 45 minutes long; 5 minute warm up and 3:30 minute stretch. It aired live on 3/24/16; here is the video clip. Equipment needed: a variety of dumbbells, a full sized step (3 risers on each side) and a mat. You do 12 reps of every single exercise except push ups and I note next to push ups the reps you do for that exercise.
Circuit #1 (repeat 3x):
- Bulgarian Split Squats (step + 2 DBs)
- Overhead Press (2 DBs)
- Step Ups (step + 2 DBs)
- Bicep Curls (2 DBs)
- Side Squats off Step (step + one DB)
- Push Ups, 8 reps at a 2/2 count
Circuit #2 (repeat 3x)
- Side Lunges (2 DBs)
- Overhead Tricep Extensions (2 DBs)
- Single Leg Deadlifts (2 DBs)
- Upright Rows (2 DBs)
- Squats (2 DBs)
- Pullovers (2 DBs + step)