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Peripheral
Heart Action Training with Dumbbells — The "Peripheral Heart
Action Training with Dumbbells" (PHAT-D) is a relatively short, but very intense
circuit type workout. It is a great method for building stamina and work
capacity in the major muscle groups. The
PHAT-D workouts can be performed in four unique ways. Each way or option has
its own degree of difficulty.
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Option
1: Choose a workout from below.
Follow the order of exercise from top to bottom. Do one set of the first exercise, then
one set of the second exercise etc., until you
have rotated through the circuit three times (12 sets total). All sets
are performed for 8-10 reps. Difficulty
rating: Above Average. |
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Option
2: Do all
three workouts following the order of the exercises (1 set each
exercise) and the order of the
workouts (12 sets total). All sets are performed for 8-10 reps.
Difficulty rating: Above Average. |
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Option
3: Do
either Option 1 or 2. Rest 4- 5 minutes and repeat either Option
1
or 2 (24 total sets). All sets are performed for 8-10 reps.
Difficulty
rating: High. |
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Option
4: Do
either Option 1 or 2. Rest 4- 5 minutes and repeat either Option
1
or 2. Rest an additional 4-5 minutes and repeat Option 1 or 2 (total
36 sets). All sets are performed for 8-10 reps. Difficulty
rating: Very High. |
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These workouts should be done
in continuous manner taking only enough rest between exercises to switch
dumbbells and catch
your breath. Try to go faster each time you do the workout. Increase
your weights whenever they begin to feel light. |
| Workout
1 |
Workout
2 |
Workout
3 |
| Dumbbell Cleans |
Dumbbell Jump
Cleans |
Dumbbell
Step-ups |
| Dumbbell Bench
Press |
Dumbbell
Incline Press |
Dumbbell
Shoulder Press |
| Dumbbell Squat |
Dumbbell Squat
Jumps |
Dumbbell Lunge |
| Dumbbell
Bent-over Row |
Dumbbell
Upright Row |
Dumbbell
Shrugs |
