FUEL Series 30 Min Full Body Workout - PHA Training | Day 4

Upper body, lower body, upper body and so on! We will welcome a longer duration between revisiting compound upper and lower body movements due to the formatting. A great way to promote being able to lift slightly heavier per exercise even though technically rest is on the shorter side.
 
The timer will be on for supersets with the first exercise being 40 seconds, followed then by the next exercise for 30 seconds. We then have 20 seconds rest in-between each superset!
 
We are alternating between upper body and lower body supersets so you will have come across this format during the EPIC Programs if you have completed some of those! The term is known as Peripheral Heart Action (PHA) and there are various ways of incorporating this technique into your training. I usually use it to allow for more volume due to alternating so essentially within this workout, we hit chest and triceps for 70 seconds, but we then have 3 minutes before we hit it again!
 
I have always had a passion and interest for learning and taking research findings into consideration and applying elements into my training and daily life. I think that’s why I love variety... as nearly all formats, weights, timings, structure etc have a purpose and/or cause an adaptation.  You will likely have experienced many training methods spanning the EPIC Programs and other series on this channel.
 
For this workout, you will need some dumbbells, a mat, a chair or bench for Bulgarian lunges and a yoga block or stepper to elevate the heels for heel elevated squats.
 
Of course, you can perform regular lunges as opposed to Bulgarian lunges or high squats as opposed to heel elevated if you prefer!
 
Adapt this workout to suit you!
 
Slow and steady with cardio even though not necessarily what you might always connect with the concept of cardio…there absolutely is cardio elements within lifting weights.
 
We will finish with a flow that is the Maker, primarily an upper body but involves the entire body that will be combined with high squats to truly finish feeling worked but proud!
 
The dumbbells I am using for your reference are 2 x 17.5kg and 2 x 10kg each.
 
X2
 
2 x 17.5kg
CHEST PRESS
PUSH UPS
 
STATIC LUNGE
BODYWEIGHT ONLY (same side)
 
STATIC LUNGE
BODYWEIGHT ONLY (same side)
 
X2
 
2 x 17.5kg
RENEGADE ROW
LANDMINE ROW
 
SUITCASE SQUAT
GOBLET SQUAT
 
X2
 
2 x 10kg
 
SHOULDER PRESS
UPRIGHT ROW
 
BULGARIAN LUNGE
BODYWEIGHT ONLY (same side)
 
BULGARIAN LUNGE
BODYWEIGHT ONLY (same side)
 
X2
 
2 x 10kg
 
ARNOLD PRESS
PARTIAL LATERALS
 
HEEL ELEVATED SQUATS
BODYWEIGHT 1/2 REPS!
 
FINISHER!
 
60/30/60
 
MAKER!
HIGH SQUATS
MAKER!
 
I think you will love this session! Mentally being aware that you rotate between upper and lower really will help motivate you to work that bit harder knowing that your legs will have a rest as upper body next!
 
I hope you all have a fantastic session and lift the very best you can with intent on every rep!
 
Cx

……………………………………………………………

Useful Links

……………………………………………………………

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[fiorellamartino]

PHA it's a great workout for the cardiovascular system, because you go from the upper body to the lower body quickly.... In fact it is highly recommended for women who suffer from circulatory problems in the lower limbs... We talk about it only now but Caroline has been using this method for a long time.... Guys, we have such a resource with her!!!

[hannahroselewis]

does anyone else feel like this is the hardest full body workout they've ever done with Caroline?! Loved it!!

[li-fengslife]

I won’t lie.Her workouts make me stronger both physically and mentally..

[MnMRamos]

Caroline, I started your workouts around 2022. In October 2023 I was diagnosed with stage 1 breast cancer. After surgery I couldn’t wait to get back to your workouts. During chemo and radiation I tried my best to stick to your videos. I’m coming up on my one year anniversary and can just cry from how happy I am to be able to get back into it. Even with my inconsistency I’ve been able to get back into it and even increase my weights (just a little). I love how much my heart has to work to keep up. Thank you and God bless!!!❤❤❤❤

[bayesbayer]

Another near death experience brought to you by Caroline G 😅What a workout! Thank you so much, the new program is fantastic.

[alllove]

PHA = Peripheral heart action. Working the upper body then lower body - blood pumping from small to big muscles then reversed. Putting this here to remind myself what it is and to always know where I first learnt abt it. Building body and knowledge base with CG 💯

[onetwo_matthew]

Caroline’s love of challenging workouts is so contagious! There’s something about the way she looks so happy even when she’s getting tired and struggling that makes me desperately want to do the workout myself! 😍😍

Even before the FUEL series Caroline has utilised Peripheral Heart Action in her full body workouts, alternating between working the upper and lower body to increase the cardiovascular demand! I think it’s safe to say these workouts count as vigorous intensity activity! 💓😅

[cathysepic]

I have completed Epic I, II & III. This is my favorite workout yet. I feel simply amazing !!! I have been exercising and living a very healthy lifestyle since in my early 20's. Married, have 2 kids, have a great job and at age 52 I am in the best physical and mental stage of my life - thanks to Caroline.... I have done many many different workout plans over the past 30 years and NO ONE comes close to Caroline.. God bless you and keep them coming!! Xoxox

[ambermyers]

I haven’t learned about PHA before, I love the education that’s provided along with a complete workout. My brains and braun are both growing!

[hanszify]

I went from “Just having a peek, I’ll start for real next week.” to “Aww this looks fun! I’ll start today!” 💪🏾 Love it! Thank you, Caroline, for this new fun series 🥳

[watisapotato]

I literally never leave youtube comments - but Caroline you have supported me and so many other people around the world for so long now. I've done all of your programs and just embarking on this new one has given me so much joy. We are all so blessed that you are kind enough to share these amazing workouts. Lots of love and blessings, lets smash this everyone!

[jeannineknight]

You are amazing and your videos are perfect!! I enjoy everything. The beginning letting us know what we need. Seeing the timer and hearing the bell. The small window to let us know what’s coming next, the music and cool down. You inspire me! Thank you!!

[TinaDostal]

I cannot believe what my body is capable of. What it can achieve. What it can do!!!! And that is all because of you, Caroline. I am so incredibly proud! Thank you for your neverending professional approach. Your notes, your wisdom, your knowledge.... your smile and your time for doing all this, for teaching us, for leading us.... I am 42 and looking better than in my 22! Sending love to you from the Czech Republic!

[caroexercices]

Have completed EPIC 1- 2 - 3, Heat and Iron.
Fuel is Major League! THE BEST 🥇serie to my opinion.
Thank you so much CG ♥️

[Sam.j.]

This one was very sweaty and very challenging 😰 👍🏼 physically made me feel like I did an hour instead of 30 minutes, which means it’s one hell of a good workout!

[maggiecavanagh]

So excited for the first full body session of FUEL!! I love how Caroline talks us through her method and why we’re training the way that we are, I’ve learned so much from her. Loving this new series!!!

[sidhielannithil]

I have not slept yet just because I'm excited waiting for this. Thank you Caroline 🥰

[gwnhvy]

This one had me absolutely gasping for breath at the end -- even though each muscle group had solid rest time, the working time was so long, really taxed the system. Feeling super proud I pushed through (had zero motivation to work out today) -- drenched in sweat & feeling good!

[neyisek]

Wish I could give this another thumbs up as I did it again today. Thank you Caroline

[marlawainscott]

Yes! Love full body Friday!! Let’s go!!👏🏼💪🏼