Fit Body by Julia: PHAT #3

With PHAT #3 I have now done all of Julia’s PHAT workouts (though they were all created by Jori, Julia performs them on her YouTube channel Fit Body by Julia and makes some modifications to Jori’s workout). Like all of the PHAT workouts I really enjoyed this. It was an excellent total body metabolic strength workout. It was very long, too–86:30 minutes! So this will be a weekend only workout. PHAT #1 and PHAT #4 are still my favorite of Julia/Jori’s PHAT workouts, but I like PHAT #3 much better than PHAT #2. PHAT #2 is the only one I probably won’t bother with again. PHAT #1, #3 and #4 are all workouts I will return to because they are intense, effective and so varied they don’t seem as as long as they actually are.

One thing I really enjoyed about this workout is the use of a bosu ball. In the past, any time a bosu ball was used in a workout I did I had to find a substitute, but I got a bosu ball for Christmas! So this is the first workout I got to use my new bosu ball with and I loved it! It definitely adds a new stability dimension to the workout.

PHAT #3 is 86:30 minutes long, no warm up or stretch, and no music. Equipment needed: dumbbells, stability ball, bosu ball, an elevated surface (I used my step @ 14 inches and Julia used her plyo box at 16 inches) and sliders. Julia also wore her 12 pound weighted vest throughout the majority of the workout. The breakdown below was copied from Julia’s YouTube page. I only made some formatting adjustments and explained any exercise that isn’t obvious from the name. The weights listed below are what I used. I couldn’t keep track of what Julia was using. I do note when she uses her sand bag (which is 52.5 pounds)–otherwise she is using adjustable dumbbells.

Also in the breakdown below I included (as did Julia on her YouTube page) the reps/sets Jori recommended when she created this workout. Julia did not follow what Jori laid out. If she had, this workout would have been twice as long and it is long enough as it is! So listed is the reps/sets that Julia does (and therefore what I also did) and in parenthesis is what Jori recommended.

Part 1: Strength, 3 sets of 16, 12, and 8 reps (Jori recommended reps for each exercise are 16, 14, 12, 10, 8)

1. Overhead Press (12# DBs for sets 1 & 2 and 15# DBs for set 3)
2. Pendulum Lunge on Slider Right (12# DBs for sets 1 & 2 and 15# DBs for set 3)
3. Pendulum Lunge on Slider Left (12# DBs for sets 1 & 2 and 15# DBs for set 3)
4. Y-Position Lat Pulldown Standing (12# DBs for sets 1 & 2 and 15# DBs for set 3)
5. Kettlebell Swing (25# KB)

Part 2: Isolation, 2 sets, each exercise is done for 50 seconds w/ 20 seconds of rest

1. DB Curl w/ Arms Braced on Stability Ball (preacher curls) (15# DBs)
2. Straight leg deadlift (Julia uses sand bag, I used 30# DBs)
3. Elbow Plank on stability ball w/ Alt. Knees In/Out
4. Halo Twist + Chop lunges, alternate sides (one 15# DB)
5. Single shoulder weight walking lunges (Julia held sand bag on one shoulder, I held a 20# DB on one shoulder)

Cardio Interval: 2 sets, each exercise is done for 30 seconds w/ no rest between exercises, 5-10 sec rest between circuits

1. Burpee w/ Push Up
2. Jump Squats
3. Mt. Climbers
4. Skaters

Part 3: Strength, 3 sets of 16, 12, and 8 reps (Jori recommended reps for each exercise are 16, 14, 12, 10, 8)

1. Traffic Directors (front raise w/ one arm while doing side raise with other arm, alternate) (8# DBs)
2. Bulgarian + Forward Lunge Right (off bosu ball)
3. Bulgarian + Forward Lunge Left (off bosu ball)
4. Bent Over DB Row (20# DBs))
5. Hamstring Curl on stability ball

Part 4: Stabilization, 2 sets, 12 reps each exercise (Jori did 4 sets)

1. Elevated Feet on stability ball Push Ups
2. Side Lunge to Balance on BOSU
3. Single Leg Single Arm Shoulder Press (opp/ arm, opp/ leg) Standing on BOSU (one 12# DB)
4. Squat Holding BOSU out in front of you
5. Single Leg DB Caption (while standing on one leg, raise arms/DBs at a 45 degree angle in front of you) (8# DBs)
6. Alt spider man with arm reaches (in plank, bring one knee toward elbow on outside of body while reaching opposite arm forward, alternate sides)

AMRAP: 3 Minutes Matrix Burpee:  x5 High Knees + Burpee w/ Push Up + Plank Hops right and left + Push Up Jack + Jump In, Tuck Jump (repeat this matrix for 3 minutes)

Part 5: Strength, 2 sets, 12 reps each exercise (Jori did 4 sets)

1. DB Bench Press on stability ball (25# DBs)
2. Weighted Sumo Squat (Julia used sand bag and I used one 30# DB)
3. Push Up on BOSU (bosu upside down and grip edges)
4. Weighted UFC’s (kneeling squats–start on knees, and raise into squat, one leg at a time then return to kneeling–never stand, always remain in squat or kneeling) (Julia used sand bag and I used one 20# DB)

Power P.H.A.T. Burnout: 2 sets, 12 reps each exercise (Jori did 3 sets)

1. Plyo Push Ups
2. Weighted Squat Jumps (one 15# DB)
3. Alt. Squat Slams (like an overhead kettlebell swing but with more force and when you bring it up overhead, you bring it up to the side of body) (one 15# DB)
4. Power Step Ups or Power Lunges (step up on step w/ knee raise and jump, 12 per leg)
5. Russian Twist x 2 + One V-up w/ Weight (one 10# DB)

For more info on Fit Body by Julia and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.