Welcome to your final challenge week!! Congratulations on working so hard to achieve your goals over these last weeks! And, if you had a few days (or several), that didn’t go as well as you as hoped, no worries! You can take all the tips you’ve gotten throughout these weeks and continue to apply them to your life in order to make lasting changes. In the end, it’s really consistency and the willingness to keep after our goals that allows us to achieve them. Bodylines will continue to support you and cheer you on along the way!

In this final week, I want to talk about putting all your resistance training together in a format known as Peripheral Heart Action (PHA) Training. PHA Training is a method used to keep your blood flowing quickly throughout your body to increase calorie burn. You are probably already familiar with circuit training, which is moving from one exercise to the next with little rest between each exercise. PHA Training is a type of circuit where you alternate upper and lower body exercises.

When thinking about putting together your own full body PHA workout, all you need to do is remember to complete a lower body exercise, followed by an upper body exercise, followed by a lower body exercise, and so on. This week, we will take the resistance training we’ve discussed and we will put them together in a PHA format. Here’s the workout:

  1. Warm up for 5 minutes
  2. Body weight squats, 15 to 20 reps
  3. Push ups, 12-15 reps
  4. Dumbbell squats, 12 to 15 reps
  5. One arm row, 12 to 15 reps each side
  6. Pop squats, 15 to 20 reps
  7. Dumbbell overhead press, 12-15 reps
  8. *Reverse lunge, 15 reps each side
  9. Standard biceps curl, 12 to 15 reps
  10. *Sumo squat, 15 to 20 reps
  11. Tricep dips, 15 to 20 reps

Repeat the cycle two or three times, depending on your time limits, and then finish with a cool down and stretch.

Complete this workout two times per week on non consecutive days to mix things up and keep your body building lean muscle mass and burning lots of calories! Have fun and, as always, please see me with any questions you may have. It has been my pleasure to send you these tips each week.

*Reverse lunge: Begin in a standing position with you feet about hip distance apart. Step your right foot back behind you and lower into a lunge, making sure to keep your left knee behind your toes. Pressing through that front foot, step your right foot forward to stand back up into the starting position. Repeat on the other side.

*Sumo squat: Begin in a standing position with a wide stance and your feet turned out to a 45 degree angle. Keeping your chest tall, lower into a wide squat. Press into the of your feet to press your body back up into the starting position, remembering to never lock out your knees at the top of the motion. Repeat.