TRX 30 Minute Full Body PHA (Peripheral Heart Action) Workout

4K

Great full body metabolic workout using Perhpial Heart action to stimulate a cardiovascular response, getting your heart pumping while performing static exercises. A great all-rounder is suitable as a generic workout or to complement any programme.

What is Peripheral Heart action

The training technique of Peripheral Heart action involves a training format where exercise are performed in rapid succession and alternating between upper and lower body exercisers increasing heart action circulation around the whole body and making the exercise feel very cardiovascular.

The Workout

The workout comprises two circuits, best performed one set of each exercise and straight onto the next exercise. Following the Peripheral Heart Action technique with exception to the second circuit where 3 core exercises have been groped together to reduce the amount of time lost changing strap lengths.

Ensure you include a short warm up and cool down and some example exercise have been included for you, also rest for a 1minute or two between the two circuits with the aim of completing the workout twice as two mini circuits

No	Exercise	Time/Reps	TRX Length
-2	Single-Leg Hip Hinge	8 reps E/S	Short
-1	Lunge Fly	16 Reps	Mid
1	TRX Sprint Start L & R	45/15 x 2	Long
2	TRX Single Leg Squat	45/15 x 2	Mid
3	TRX Chest Fly (Offset Stance)	45/15 x 2	Long
4	TRX Balance Lunge	45/15 x 2	Mid
5	TRX Mid Row (Single Arm) (Single Handed Mode)	45/15 x 2	Short
6	TRX Side Lunge (No Step)	45/15 x 2	Mid
7	TRX High Row	45/15 x 2	Mid
	Break – Rest	1 – 2 min
8	TRX Overhead Back Extension	45/15 x 2	Mid
9	TRX Torso Rotation (Single Handed Mode)	45/15 x 2	Mid
10	TRX Standing Hip Drop (Single Handed Mode)	45/15 x 2	Mid
11	TRX Overhead Squat	45/15 x 2	Mid
12	TRX Assisted Sit Up	45/15 x 2	Mid Calf
13	TRX Plank	45/15 x 2	Mid Calf
14	TRX Supine Plank	45/15 x 2	Mid-Calf
+1	Chest Stretch to Side Reach	20-sec E/S	Long
+2	Offset Hamstring Stretch E/L	20-sec E/S	Long
+3	Upper/Lower Back Stretch + Glutes	20-sec	Mid

---

Warm Up

Main Workout

TRX Sprinter Start

TRX Single Leg Squat

TRX Chest Fly (Offset Stance)

TRX Balance lunge

TRX Single ARM mid Row

The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?

TRX Side lunge (NO Step)

TRX High Row

REST

TRX Overhead Back Extension

TRX Torso Rotations

The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?

TRX Standing Hip Drop

The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?

TRX Plank

TRX Supine Plank

Cool Down Stretches

---

• 

• 

• 

•