FUEL Series 30 Min Full Body Workout – PHA Training | Day 4

Upper body, lower body, upper body and so on! We will welcome a longer duration between revisiting compound upper and lower body movements due to the formatting. A great way to promote being able to lift slightly heavier per exercise even though technically rest is on the shorter side.
 
The timer will be on for supersets with the first exercise being 40 seconds, followed then by the next exercise for 30 seconds. We then have 20 seconds rest in-between each superset!
 
We are alternating between upper body and lower body supersets so you will have come across this format during the EPIC Programs if you have completed some of those! The term is known as Peripheral Heart Action (PHA) and there are various ways of incorporating this technique into your training. I usually use it to allow for more volume due to alternating so essentially within this workout, we hit chest and triceps for 70 seconds, but we then have 3 minutes before we hit it again!
 
I have always had a passion and interest for learning and taking research findings into consideration and applying elements into my training and daily life. I think that’s why I love variety… as nearly all formats, weights, timings, structure etc have a purpose and/or cause an adaptation.  You will likely have experienced many training methods spanning the EPIC Programs and other series on this channel.
 
For this workout, you will need some dumbbells, a mat, a chair or bench for Bulgarian lunges and a yoga block or stepper to elevate the heels for heel elevated squats.
 
Of course, you can perform regular lunges as opposed to Bulgarian lunges or high squats as opposed to heel elevated if you prefer!
 
Adapt this workout to suit you!
 
Slow and steady with cardio even though not necessarily what you might always connect with the concept of cardio…there absolutely is cardio elements within lifting weights.
 
We will finish with a flow that is the Maker, primarily an upper body but involves the entire body that will be combined with high squats to truly finish feeling worked but proud!
 
The dumbbells I am using for your reference are 2 x 17.5kg and 2 x 10kg each.
 
X2
 
2 x 17.5kg
CHEST PRESS
PUSH UPS
 
STATIC LUNGE
BODYWEIGHT ONLY (same side)
 
STATIC LUNGE
BODYWEIGHT ONLY (same side)
 
X2
 
2 x 17.5kg
RENEGADE ROW
LANDMINE ROW
 
SUITCASE SQUAT
GOBLET SQUAT
 
X2
 
2 x 10kg
 
SHOULDER PRESS
UPRIGHT ROW
 
BULGARIAN LUNGE
BODYWEIGHT ONLY (same side)
 
BULGARIAN LUNGE
BODYWEIGHT ONLY (same side)
 
X2
 
2 x 10kg
 
ARNOLD PRESS
PARTIAL LATERALS
 
HEEL ELEVATED SQUATS
BODYWEIGHT 1/2 REPS!
 
FINISHER!
 
60/30/60
 
MAKER!
HIGH SQUATS
MAKER!
 
I think you will love this session! Mentally being aware that you rotate between upper and lower really will help motivate you to work that bit harder knowing that your legs will have a rest as upper body next!
 
I hope you all have a fantastic session and lift the very best you can with intent on every rep!
 
Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/hPi79mq_1rE
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.