PHA + Dynamic interrupt workout

This workout includes full body balance by working both the upper and lower body as well as core. Compared to past PHA workouts posted this workout emphasizes heavier weights and more of a strength circuit. The goal of a strength training circuit is to help build muscle and shred fat while gaining strength. Muscle equals metabolism! In order to make this routine effective make sure you choose the appropriate load for the stated reps.

DYNAMIC INTERRUPT

What is this dynamic interrupt? Think of the dynamic interrupt as a major metabolic enhancement circuit. The dynamic interrupt was first intended as a way to increase conditioning with athletes. What was found was that is works great for fat loss! The dynamic interrupt will usually be a series of bodyweight exercises that will increase heart rate and lead to a greater metabolic effect. The lower rep ranges of the strength circuit plus the higher reps of the dynamic interrupt will lead to major fat loss!

A1) Pullup- 5 reps
A2) High step up- Use a high box, increasing emphasis on glutes- 6 reps per leg
A3) Alternating neutral grip shoulder press ( standing )-6 reps each arm
A4) Glute thrusters-5 reps, pause 2 seconds at the top of each * Most will need to use a barbell for extra weight
A5) Lateral step and chop with band-10 reps each http://www.youtube.com/user/H4training#p/u/45/RX-_yvo7Ez8

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Just 1x then take 2min rest before starting B

B1) Alternating seated row with cables ( palms facing each other )-6 each
B2) Deadlift with barbell-6 reps
B3) Incline dumbbell chest press-6 reps
B4) Alternating front lunges with dumbbells-6 each
B5) Pull and punch decline crunch with dumbbell-6 each

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

Your goal is to equal at the very least the number of reps you did on the dynamic interrupt the first time through.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Do this just 1x

Done!

H4 Fat burner #17-JK Style

DOUBLE CLICK ON VIDEO TO ENLARGE IN ORDER TO SEE WHOLE SCREEN

This workout has everything in each grouping of exercises for a total body workout. Each grouping has an upper body, lower body, core and conditioning exercise. In this video Kim and Julia, both beautiful badasses ( thanks Nia Shanks for this term ) dominate the workout and show how it should be done.

Workout

After proper dynamic warm-up and foam roll tissue work-

* This workout is meant to have a fast pace and intended to have reps done with speed. Make sure the weight you use allows for this.

A1) Motorcycle row with dumbbell-12 reps
A2) Hip Thrusters ( use barbell across hips if needed for challenge)-12 reps
A3) Chops with band-15 reps
A4) Heisman hops-20-30 seconds ( focus on getting wide and moving quick ) ** time dependant on your level

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

B1) Single leg step up ( note in video at the emphasis on hip extension at top )- 8 reps
B2) Alternating neutral dumbbell shoulder press-10 reps
B3) Bicycle crunch-25 seconds
B4) Jump rope- 15-20 seconds ( all out as fast you can )

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

C1) Row with bands ( palms down and go for speed )-20 reps
C2) Deadlift with kettlebell ( you can use dumbbell as well )-12 reps
C3) Med ball lifts-8 reps each
C4) Skiers forward and backward-3 per leg in each direction x 2

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

GO DOMINATE...

H4 Fat burner #16-Fearsome foursome routine

Love this workout because it involves every aspect you would want in a good workout to lean down or to get into better condition. The resistance training allows you to maintain muscle mass which is key to metabolism. The core work is needed for all because of its importance to the overall body. Weak core, weak body. Finally, the conditioning exercises allow for a high calorie burn in session. I only put 3 separate circuits but you could add a 4th.

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

A1) Upper body pull- Pullup-8reps

A2) Lower body-Split squat with dumbbell-8 reps per side

A3) Conditioning-Jackknives ( burpees )-10 reps

A4) Core-Resistance band chops-15 reps per side

Repeat this for 2-4 more rounds depending on your fitness level

B1) Upper body Push-Standing neutral grip dumbbell shoulder press-8 reps

B2) Lower body-Deadlift with barbell-8 reps

B3) Conditioning-Heisman hops-12 per side **

B4) Core-Reverse crunch-10 reps

**To learn how to do the Heisman hops watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

C1) Upper body Pull- Reverse grip cable row ( palms up )-10 reps

C2) Lower body-Lateral step up with dumbbell-8 reps per leg

C3) Conditioning-Lateral shuffle-8x ( distance between cones 20 ft ro so ) **

C4) Core-Plank hold for time ( whatever you can do with good form )
**To learn how to do the lateral shuffle watch my video

http://www.youtube.com/user/H4training#p/u/5/DoUyzLcAsuk

Repeat this 2-4 more rounds without rest depending on your fitness level

Done-