Today’s kettlebell-based PHA (peripheral heart action training) workout strategically combines cardio and resistance training to give you a complete, full-body workout in about 17 minutes. PHA training focuses on alternating upper and lower body exercises with minimal to no rest between moves. This forces blood to quickly circulate through the body, increasing caloric expendature, and is also theorized to decrease body fat and increase lean muscle mass (see link below for the study.)
17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout
Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:
1 – Single Arm KB Swing (20 seconds per side)
2 – Plank-to-Push Up
3 – KB Tactical Lunge (alternate legs each rep)
4 – Single Arm KB Row (20 seconds per side)
5 – Up-Downs
Kettlebell PHA (peripheral heart action training) gives you more “bang for your back”, helping you combine cardiovascular work with resistance training, burn more fat, gain more muscle, all in less time. It’s the perfect fit for men and women over 40 who want to look, feel, and train like an athlete with kettlebells!
If you liked this workout, stay tuned – registration for the 28-Day Kettlebell PHA Challenge opens tomorrow, Tuesday, July 27th.
Master of Science, Human Movement
Over 40 Training Specailist
PHA STUDY – Gettman LR, Ayres JJ, Pollock ML, Durstine JC, and Grantham, W. Physiologic effects on adult men of circuit training and jogging. Arch Phys Med Rehabil 1979;60:115-20.