#278 PHA 2020 is awesome!!!! I love Cathe‘s PHA workouts and this one is another winner. I am definitely buying this one. This workout is based on her Step Boss: PHA 3 workout but I like this one tons better. Not just because it is easier (it is) but I feel like it does a better job of giving you a thorough total body strength workout than the DVD PHA 3 does. Don’t misunderstand–Step Boss: PHA 3 is an excellent and intense total body metabolic strength workout but this workout just does a better job with the strength work. But because of that it isn’t as metabolically intense. Does that makes sense? This one is still metabolic. In 44 minutes I burned 324 calories–not bad for a strength workout. They are both excellent workouts and have their place in a your workout regimen but, for me, this one will definitely be my “go to.”
Let’s get the PHA definition I add to all PHA workouts out of the way. PHA stands for Peripheral Heart Action. What this means in training terms is you alternate between upper and lower body resistance 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 the body and reduces build up of lactic acid.
You do Cathe’s live workouts by subscribing to her streaming site or purchasing the individual downloads. Here is a video clip of this workout.
PHA 2020 is 44 minutes; 6 minute warm up and 3:45 minute stretch. Equipment: moderate to heavy dumbbells (Cathe is using 10, 12 and 15 pound dumbbells; I used 10-25 pound dumbbells). I used the same weight as Cathe unless I note otherwise below.
- Alternating side lunges, reaching DB down to opposite toe when lunging, 16 reps (Cathe is using 10# DBs; I used 12# DBs)
- Push up + toe tap, 8 reps (do one push up then bring foot up and tap floor just outside of same side hand, alternate sides with a push up between each toe tap); ends with 8 push ups (no toe taps)
- Hop Squat Rear Lunge (2 small hop squats + one reverse lunge, alternate legs for the lunges with hop squats between each lunge–also, you are never raising out the a squat position throughout the entire set) (Cathe is using one 10# DB; I used one 15# DB)
- Straight arm front raise holding one DB in both hands; changes to a woodchop to one side, a front raise in the middle then a woodchop to other side (Cathe is using one 12# DB)
- Sumo Squat side to side, 16 reps (Cathe is using one 15# DB; I used one 18# DB)
- Arnold Press, alternate stepping out to side with each press, 16 reps (Cathe uses 12# DBs the first time through the circuit then drops to 10# DBs the second time through)
- Alternating curtsy lunges (Cathe is using 15# DBs)
- Raise DBs halfway into a partial bicep curl then rotate DBs out to side, 4 reps; raise DBs to top of bicep curl then lower halfway and rotate DBs out to side, 4 reps; changes to one slow full bicep curl + 2 bicep curls at a brisker pace, repeat; do 4 bicep curls to single count (Cathe uses 10# DBs the first time through this circuit and 12# DBs the second time through this circuit)
- Repeat #1-8
- Alternating rear lunges (Cathe is using 15# DBs)
- Tricep push ups on knees, 12 reps
- Deadlifts, 16 reps (Cathe is using 15# DBs; I used 25# DBs)
- 8 point drop curls (raise DB to top of curl and do partial lowers, going lower each time until on the 8th one you are at the bottom of the curl), 4 sets of 8 point drop curls (Cathe uses 10# DBs)
- Alternating front lunges, 24 reps (Cathe uses 10# DBs the first time through this circuit and 12# DBs the second time through this circuit))
- Single arm row, 16 reps (Cathe is using two 12# DBs held in one hand; I used one 25# DB)
- Sumo Squats, 16 reps (Cathe is using 15# DBs; I used 18# DBs)
- Tripod kickbacks (single arm tricep kickback in plank), 12 reps (Cathe is using one 10# DB)
- Repeat #1-8
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