PHA (Peripheral Heart Action) - Bodyweight

Build muscle, build work capacity, and burn fat with minimal equipment.

*equipment is not needed but are good to have and take up little to no space. It also allows you to train wherever/whenever.

Jump Rope 
Rings 
Resistance bands 

2-4 sets

Workout A
Rest (low impact cardio with increasing time)
Workout B
Rest (low impact cardio with increasing time) 
Workout C
Rest
Rest

*cardio on "rest" days in between are optional

Exercises can be swapped out for either easier or more difficult variations as long as they stay within the same movement pattern.

Example:

1. Pull-up (Bodyweight)
*EASIER (Seated Pull-Up/Feet or Chair Supported) or Bands
*HARDER (Commando Pull-up/Plyo Pull-Up)

2. Squats (Bodyweight)
*EASIER (Chair Supported)
*HARDER (Sissy/Jump Squats/Hindu)

So on and so forth. Pick a variation/angle that pushes you at your ability level without it being easy or boring.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull
Legs (Quads)
Push
Legs (Hams)
Conditioning 
Abs

Workout C

Workout B

Record how long each workout takes and how many reps are performed in total. Decrease time, up reps.

Workout A

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