Workout of the Week: P.H.A. Training

Personal trainer Angie Gallagher is introducing us to a workout we’ve never heard of before. It’s called “peripheral heart action training”.

“So you’re doing an upper body move, then a lower body move, back and forth with very little rest in between,” Angie explains.

Though it’s new to us, PHA training was first written about as early as the 1940s. “It’s been around for a while but it’s gaining in popularity as people are learning more and more that variety is key.”

And the key to this specific workout is to move quickly between upper and lower body exercises. “Because you’re moving from upper to lower it’s moving that blood and making the heart work harder,” says Angie, “the heart rate stays elevated, it’s great for fat burning, for strength training, for endurance.”

By the second set of lower body exercises we’re getting winded. By the third we can tell we haven’t been in the weight room recently. For each exercise we do 12 to 15 reps and by the end we are spent.

That’s why we do just two rounds, even though Angie recommends five or six!

It’s tough, but worth it. Studies show PHA training results in both cardiovascular and strength gains.Here are the specific exercises we did with Angie – but you can choose your own.

Here are the specific exercises we did with Angie – but you can choose your own:
PLIE SQUATS
REAR DELT RAISES
SIDE LUNGES
THREE HAMMER CURLS + THREE OVERHEAD EXTENSIONS
STATIC LUNGES
FRONT RAISES
DEADLIFTS
PUSHUPS