If you’re feeling the weekday slump, you’re not alone. As we get through the week, work starts to take its toll and you’re already looking forward to the weekend (who isn’t). As a result, the regimented workouts you’d planned for the week fall a bit behind – you’ll make up for it over the weekend, right? Maybe not!
Need a bit of motivation to get yourself up and moving? Our Personal Training Tutor, Martin
, is here to bring you his weekly workouts that you can smash through in just 30 minutes!
This week we look at Peripheral Heart Action
training that uses circuit-style training to help you burn fat, build muscle, improve general performance and put you through your paces.
Sound good? Get your first 30-minute workout fix here:
What is Peripheral Heart Action Training?
Before you rush to get your 30-minute workout started, it’s useful to understand Peripheral Heart Action (PHA) training and what it can do for your workout. Mention the word ‘circuits’ and that sends some into cold sweats and heart palpitations – the build-up of lactic acid from your standard circuit training is enough to put you off for life. Fear not, PHA has a different agenda in mind.
Sure, you’ll be looking at a similar training programme (we’re not about to dismiss squats, lunges and squat jumps), but PHA training will work your cardiovascular and muscular system without over-tiring one muscle group at a time. This means you can work out harder and more often.
Like what you’ve read so far? Start your workout here:
In your 30-minute PHA training session, you want to be alternating between upper and lower body exercises so you don’t overwork one muscle group at a time. Using resistance-based equipment and finishing each circuit with cardiovascular work will push your aerobic metabolism through the roof. With this workout, you’ll start to see improved body composition, better aerobic metabolism and enhanced cognitive function.
The Warm Up
A workout without a warm up is like boarding a plane that hasn’t had a service. You need to prepare your body for the fitness journey you’re about to take – this means you can not only put your body through its paces, but also avoid injury, aid recovery and improve fitness and flexibility.
Here’s your warm up routine to get your body ready for its 30-minute session:
- 20 seconds of Tabata squats
- 10 seconds rest
- Repeat 8 times so you’re totalling 4 minutes
Prepare your upper body with some simple TRX band (or a resistance band) exercises:
- 30 seconds of basic push ups
- 30 seconds of basic pull ups
- 30 seconds of basic shoulder press
- 30 seconds of basic chest press
Find more TRX training ideas here!
Now your body is warmed up and you’ve raised your heart rate, you’re ready to hit the workout head on! If you’re new to this, start on 10 reps until your body gets used to the movement, and as you get stronger and fitter, you’ll be able to increase your reps until you can do each round in your sleep!
The Exercise: Standing Shoulder Press with Dumbbells
- Stand with your feet shoulder width apart and hold a dumbbell in each hand beside your body
- Keeping your wrists facing out, raise the dumbbells to head height ensuring your elbows are out at 90 degrees – this is your starting position
- Keep your back straight and your knees soft as you push the weights above your head
- Take a pause at the top before slowly lowering down to the starting position
- Repeat until you’ve completed 12 reps
Standing Alternate Lunges
12 (6 on each leg)
- Stand with your feet hip width apart
- Step one leg forward, bending your front knee to a 90 degree angle (try to keep your knee from touching the floor)
- Keep your back heel raised
- Push back with your front foot to return to standing
- Repeat so you’ve done 6 reps on each leg
Bodyweight Press Up
- Starting on your knees, place your hands shoulder width apart on the ground ahead of you
- Lift your knees so your body is in a plank position, keeping a straight line from your shoulders down to your ankles with your abs tight
- Lower your upper body to the ground, keeping your gaze low, elbows in and wrists strong
- Push back up
- Repeat so you’ve completed 12 reps
Goblet Dumbbell Squat
- With both hands cupped, hold your dumbbell or kettlebell in front of your chest
- Keep your elbows pointing down as you lower your body into a squat
- Bend your knees and push back as if you’re sitting in a chair
- Come back to standing with control and a tight core
- Repeat 12 reps
Aim to complete in:
1:30 to 2:00 minutes
- Position yourself comfortably on the rowing machine with your arms straight out in front of you, holding the bar tight and your knees bent
- Push your legs straight and pull hard on the bar; your arms will then be bent at 90 degrees
- Return to the first position and continue rowing until you’ve reached 500m
Once you’ve completed all 5 workouts rest for as long as you’ve worked out: if your circuit took 4 minutes, then rest for 4 minutes. This will allow your heart rate to return to normal before you amp it up again!
Repeat the circuit until you’ve smashed through 20 minutes (including your resting time).
The Cool Down
Just like the warm up, your cool down isn’t something you want to skip. You’ve just put your body through a lot, so bringing your body back to a resting rate is essential for restoration.
For 5 minutes, focus on the following active and passive stretches and mobilisations to ease your body back to normal:
– stand (or lie down on your side) and bring your left foot back to meetyour hand. Passively stretch here for 30 seconds and repeat on your right leg
– bring your left arm along the top of your body, holding your forearm in place for 30 seconds. Repeat on the right arm to stretch both shoulders evenly
– take your left arm up and bend your elbow, rest your right hand on your left elbow for 30 seconds. Repeat on your right arm
– from all fours, push your hips back so you’re resting on your legs. Keep your arms stretched ahead on you, hands on the ground. Lower your head and rest your forehead on the ground if you’re able to. Rest here for 1 minute
– from standing, step your left leg forward and bend your knee so your back leg is straight. Gently rest on your bent leg and lean your chest forward so you feel your hamstrings and calves releasing any tension. Hold for 30 seconds and repeat on your right leg
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