zakruti.com » Sport, fitness, workout » Caroline Girvan

FUEL Series 30 Min Full Body Workout - PHA Training Day 4

video description

Rating: 4.5; Vote: 2

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!
Date: 2022-06-03

← FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout Day 3

FUEL Series 30 Min DUMBBELL CARDIO Workout - Giant Sets Day 5 →

Related videos

25 Years of Muscle Building Experience in 10 Minutes!

• Ryan Humiston

The ULTIMATE Rear Delt Fly Tutorial #reardelts #biggershoulders

• Ryan Humiston

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

Comments and reviews: 10

Devansh
I thought that I had improved my entire body strength, but Caroline always reminds me that there will always be improvements to be made. Sweaty, heart pumping & deadly session! Beware of that FINISHER you guys, for a moment I thought my soul was leaving my body Very advanced yet accomplishing session, thank you so much Caroline! I was able to execute this workout using 17. 5kgs and 10kgs, that just shows the amount of strength I ve gained (one of the many benefits. Happy Friday everyone!
reply

Kareem
Hehehehe I'm still recovering from last 3 workouts soreness. I'm bit late today to start but definitely going to do it I've seen caroline doing Bulgarians with 2 dumbbells omg I'm scared but thinking to do them too instead of doing the normal ones on the floor. I'm super duper confident that I'm going to shake definitely gonna take a break but dedi going to do this session today. hope u all had done it and enjoyed it too. have a lovely weekend ahead everyone
reply

Nina
Looks good Caroline - I like PHA training and alternating body parts in a full body workout. I always feel like you do a lot of legs in full body workouts and was thinking that I may just do another upper body workout to balance out a routine I prefer as we have already done two lower body this week. BUT you have got a good lot of nice compound upper body exercises in there so I'm happier with this format, thank you!
reply

Bule
So, I increased my weights today. really excited that I am getting stronger! Thank you, Caroline. That was a tough workout for me. I was making Michael Jackson squeals and some grunts in between BUT knowing the rest of the Girvanators are in this helped me push through Well done, everyone and have a great weekend.
reply

Janet
Tough! I used a variety of weights. Went pretty heavy using 30s on lower body and 30s on chest press and my 40lb for landmine. Dropped to my 20s for upper and Bulgarians. Those makers kill me! Had to use my 15s! Loving FUEL as its really pushing us in different ways. Thank you Caroline
reply

Hannah
Wow! What a start to Friday! That flew by! I felt quite out of breath at points ( in a cardio good way that is! ]
Loved that! Thank you Caroline for the variety, formats & information & advice! What would all of us Girvanators do without you
Have a great weekend everyone
reply

Carmen
I loved it! It feels so good the be able to work out in such ways and use different techniques, my endurance definitely improved since training with Caroline! Thank you, Caroline, for another amazing full body and for introducing us to PHA! Have a wonderful Friday, everyone!
reply

Irina
I definitely love fuel series! I like it so much that I can both go heavier and do some cardio with lighter weights or bodyweight. Bulgarian lunges and makers were the points were I felt I can't anymore but the high after completing is unique! Enjoy everyone!
reply

Barsha
yay day 4 let's freaking do this! I'm already sore from previous workouts. these workouts are 30 min long but so intense so effective and leave you feeling sweaty, happy, and satisfied with your job! awesome let's crush this and build some serious muscles!
reply

Karen
That was so awesome and ensured it's hair washing day! Thank you for this amazing Fuel series, Caroline. I've loved every workout so much & can't wait to see what next week has in store. Happy Friday and have a great weekend, y'all!
reply

Add a review, comment