The workout

I've decided to follow a Peripheral Heart Action (PHA) exercise programme for the next couple of months. It's worked for me before with a different programme but the principles are the same - move the blood from upper to lower body to make the workout hard and more of a cardio-vascular (CV) challenge.

I will be doing this working for the next 6 weeks, 4 times a week before moving onto the next phase of training.

The work out consists of:

- warm up for 5 minutes - usual do this on a rowing machine at 36 RPM and at the highest setting (10) on the drum of rower

- Press-up x 20
- Squat with dumb bells (db) (7 kg)
- Step up x 1 minute per leg

step up and down on steps leading into gym area; stepping up two steps at a time leading with each leg for 1 minute before switching

- Press-up x 20
- Squat with dumb bells (db) 20 reps/8 kg db
- Lunge x 30 secs per leg

currently holding no weights, hands on hips. 30 seconds per leg then switch

- Lateral raise x 15 reps/8 kg db
- Leg raise x 20 sec per leg

using steps, step up one step and raise leg behind, step down

- step-jog x 30 sec per leg

again using steps, step up one step and back down at fast pace

- Reverse flye x 15 reps/6 kg db
- Ball Squat x 20 reps

Placing gym ball between wall and back, lean back inot ball when squating.

- Step-ups x 1 minute per leg
- Reverse flye x 15 reps/7 kg db
- Ball Squat x 20 reps
- Lunge
- Shoulder Press x 20 reps/8 kg
- Ball hamstring curl
- Side-leg lift x 30 sec per leg

again using steps,, with left or right side to the steps, step up and raise leg as high as possible

- Shoulder Press x 20 reps/8 kg
- Ball hamstring curl x 20 reps
- step-jog x 30 sec per leg
- Basic crunch x 30 reps
- Reverse curl x 20 reps

- Cool down
- Stretch