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

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

by doctorjeal
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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.

Equipment Required

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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

NoExerciseTime/RepsTRX Length
-2Single-Leg Hip Hinge8 reps E/SShort
-1Lunge Fly16 RepsMid
1TRX Sprint Start L & R45/15 x 2Long
2TRX Single Leg Squat45/15 x 2Mid
3TRX Chest Fly (Offset Stance)45/15 x 2Long
4TRX Balance Lunge45/15 x 2Mid
5TRX Mid Row (Single Arm) (Single Handed Mode)45/15 x 2Short
6TRX Side Lunge (No Step)45/15 x 2Mid
7TRX High Row45/15 x 2Mid
Break – Rest1 – 2 min
8TRX Overhead Back Extension45/15 x 2Mid
9TRX Torso Rotation (Single Handed Mode)45/15 x 2Mid
10TRX Standing Hip Drop (Single Handed Mode)45/15 x 2Mid
11TRX Overhead Squat45/15 x 2Mid
12TRX Assisted Sit Up 45/15 x 2Mid Calf
13TRX Plank45/15 x 2Mid Calf
14TRX Supine Plank45/15 x 2Mid-Calf
+1Chest Stretch to Side Reach20-sec E/SLong
+2Offset Hamstring Stretch E/L20-sec E/SLong
+3Upper/Lower Back Stretch + Glutes20-secMid
TRX 30 Minute Full Body PHA Workout Table

TRX 30 Minute Full Body PHA Workout Card

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TRX 30 Minute Full Body Peripheral Heart Action Workout Card 154.50 KB 1 downloads

Great full body metabolic workout using Perhpial Heart action to stimulate a cardiovascular…

Warm Up

TRX Single-Leg Hip Hinge

TRX Lunge and Fly

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

TRX Chest Stretch

TRX Offset Hamstring Stretch

TRX Side and Torso Stretch

TRX Lower Back Stretch


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