Many of you have asked me what the secrets are to the workouts I use with my clients. Well I’m going to give you one right now…

When I need to maximize a client’s time and get the most effective result, I utilize a method called: Peripheral Heart Action Training. OR PHA . This is similar to circuit training workouts but you’ll do them with heavier weights or the normal amount of weight you would use if you were doing a regular weight training workout. Its designed to put your cardiovascular system into high gear by alternating lower-body exercises and upper-body exercises. This variation forces the heart to move blood up and down the body rapidly, maximizing cardio-vascular benefit, fat burning and increasing the body’s post-exercise oxygen consumption.

Here’s an example of a PHA set:

  • Dumbbell Squats
  • Dumbbell Bench Press
  • Machine Leg Curls
  • Lateral Shoulder Raises or
  • Dumbbell Step Ups on a bench
  • Machine Triceps Pushdown with Rope
  • Incline Reverse Crunch
  • Dumbbell Pullover On Stability Ball


Perform the routine 1 to 3 times through depending on your fitness level. Do 10-20 reps each exercise. This, coupled with proper nutrition, leads to results like you’ve seen with many of my clients.

If you have a question you would like answered email us at [email protected]