Thank you for joining in with this PHA workout. Don’t forget to LIKE this video if you enjoyed the session and SUBSCRIBE to our channel for free weekly workouts.
Hello, you're welcome. Really glad you found it useful. Thank you for taking the time to comment and welcome to our channel. Have you tried any of our other workouts?
Awesome. You really can have an effective workout in your living room. All you need is a set of dumbbells and yourself. There are so many bodyweight variations of exercises as well.
Wow! I am SWEATING. I enjoy lifting and with the added cardio workout this was exactly what I was looking for. Definitely adding this into my rotation. 💪🔥
Great stuff, awesome to hear. Yes, its important to life weights or complete some bodyweight resistance training alongside the cardio for sure. Have you tried any other videos on our channel yet? Carlos
Great stuff Amanda. I am sure that you are not that far behind me on the Beat the Trainer round. It's a hard circuit isn't it, I really like this style of training, alternating upper and lower body in a continuous fashion.
Hi Walter. Thanks for stopping by and thanks for your comment. In answer to your question, ideally you would be active on most days of the week for 30 to 60 minutes. Your weekly routine would include weight training 2-4 times a week, cardio training 3-5 times a week and lots of foam rolling, stretching and the odd massage to improve or maintain flexibility. This is the ideal to be healthy, fit and strong but some people get by on far less exercise and still do ok. However, if you are looking for "best results" as you say then it's like anything isn't it - more time and effort needs to be put in to pay the dividends. Volume and intensity are both important elements of your training. Hope this helps. Carlos
I've found giving myself longer rest periods to keep my heart rate from going up too high keeps me in the fat burning zone and therefore getting better overall results.
Hi Laura. Thanks for your comment. Good stuff, you must do what works for you and your own body. We all have different body types and certain work to rest ratios will suit individuals better. However, just be aware that the fat burning zone is a myth, as in you will burn more calories and more fat with higher intensities and heart rates. Whilst you will access some fat stores in the fat burning zone, but because the heart rate is lower it takes a lot longer to burn calories and is not the same metabolic hit as you get with 80-90%+ Max HRs. But again, you must do what works for you, choose what you enjoy and you know you can stick at. The key to results is consistency and frequency in your workouts. What other videos have you done on here? Carlos
- to add to that though, EPOC doesn't account for a huge amount of calorie burn post-workout. It may be an extra 50-60 calories as your body returns to normal after exercise. But more intense workouts shake your metabolism up in terms of hormonal output and obviously calories per minute are higher. But I never like to obsess with calories, its so much more about your health and wellness, and being strong and conditioned. So, steady state lower intensity is good to do now and again for a nice, steady sweat and slow burn. But then also, HIIT training is good 1-3 times a week, depending upon your appetite for it and also the enjoyment you get from it. Just wanted to make myself more clear, as EPOC is only a small part of it really. doesn't account for as much as people might think. Let me know what other videos you try too. Carlos
@@carlosmethodfitness I completely agree with you. I have been working out for over 30 years and have done everything from marathons to bodybuilding and I find nowadays I like to focus on strength 2 or 3 times a week, then mix it up with some HIIT and then some longer lower impact cardio, that's why I love this channel so much, because there's so much knowledge and variety. I'm really excited to see this channel grow. God bless.
Hey Saad you ok. Well, so long as exercise is safe and effective, plus set at the right intensity, then many forms of training will be effective for losing weight; including this one of course. So long as you have the correct form and technique, this more advanced style of training would be suitable for stripping fat yes, as it is working on muscle endurance and conditioning. Hope this helps. Carlos
Hi Lisa. I cannot say that I agree with you on this one. I have had several biomechanists (and I say this in inverted commas) analyze my squat pattern but it is just what works for me, it is not a hinge pattern though. Sure, it is not a perfect squat, but then how many people can squat perfectly? Depends on your own unique mechanics, hip range of motion, muscle flexibility, joint mobility in several joints. Not everyone can squat to the same depth either. Those front squats with the dumbbells in the video are not deadlifts though. I tell you why, if they were then the dumbbells would have fallen forward off of my shoulders and onto the floor. Check out a guy called Mark Rippletoe on squat and deadlift form and you will be better informed. Unless you are a PT yourself, or a Physio, or Strength & Conditioning Coach and know this already. Happy to send you a video of me doing a squat and then a deadlift so you can see the difference in trunk angle, hip and knee bend. Carlos
Thanks for your quite rude comment. Yes, it was a squat yes - not everyone can squat to the same depth, due to their anatomical make-up (torso vs femur length), any previous injuries, mobility/flexibility restrictions and how the femur sits within the ball and socket joint of the hip. Personally, if I go any lower, then I get pain in my knees or lower back, the tension goes into the wrong places. Would I like to squat a bit deeper? Yes. I can squat deeper on a bodyweight movement but when it gets loaded, then the range decreases. I am currently seeing an Osteo once a week for treatment to release tension in my spine, hips and also some neural tension through my sciatic nerve, which I am suffering from. However, I can run a 5km in 20-minutes, hit 10 clean bodyweight pull ups clean, 60 press ups is my max in a row and I have run a sub 6-minute mile. So, what I am trying to say is that I am a physically fit, strong and well-conditioned PT - who knows what he is talking about. Does not squatting as deeply as everyone else affect my activities of daily living? No. Does it make me weak? No - it just means I have trouble getting low on one particular movement pattern that I have always struggled with. And does it mean that this is a s*** YT workout? Absolutely not. Are you a PT yourself then? Or do you study human movement/biomechanics/kinesiology? Happy to discuss further, if you are able to talk in a more positive and constructive way. Carlos
Thank you for joining in with this PHA workout. Don’t forget to LIKE this video if you enjoyed the session and SUBSCRIBE to our channel for free weekly workouts.
U the best teacher Thank you
Round 1 -
Weighted squat
Alternate Shoulder press
Reverse dumbbell lunges
Bent over row
Jumping squats
Dumbbell dead lifts
Excellent video.. Thank you!
Pleasure Bee, I am glad that you enjoyed it. What other videos have you done? Happy New Year to you. Carlos
Loved your video on pha workout with weights! Thanks for sharing!
That's okay - no problem at all. We're glad you enjoyed it
Thank you for watching :)
Thank you. Really appreciate you going through each exercise so thoroughly.
Hello, you're welcome. Really glad you found it useful. Thank you for taking the time to comment and welcome to our channel. Have you tried any of our other workouts?
@@carlosmethodfitness not yet! But I subbed so will do, once I'm less sore!
Thank you and great stuff. Let me know how you get on with them.
Thanks for sharing!! We’ve been working out so much from home! This helps!!
Awesome. You really can have an effective workout in your living room. All you need is a set of dumbbells and yourself. There are so many bodyweight variations of exercises as well.
Wow! I am SWEATING. I enjoy lifting and with the added cardio workout this was exactly what I was looking for. Definitely adding this into my rotation. 💪🔥
Great stuff, awesome to hear. Yes, its important to life weights or complete some bodyweight resistance training alongside the cardio for sure. Have you tried any other videos on our channel yet? Carlos
@@carlosmethodfitness Just finished the 30 minute legs, bums, and tums workout. Yowza!🔥😳💪
Uf gracias!
I'm excited to try this out!
Great stuff, let me know how it goes for you.
Thanks for sharing. Loved the variations - really felt the burn in the cardio set at the end of each round. 💪 Still did not beat the trainer...
Great stuff Amanda. I am sure that you are not that far behind me on the Beat the Trainer round. It's a hard circuit isn't it, I really like this style of training, alternating upper and lower body in a continuous fashion.
Those squats. Feeling the burn.
They do burn don't they. Great you have tried this workout.
great workout....how many work outs a week you recommend Carlos for best results
Hi Walter. Thanks for stopping by and thanks for your comment. In answer to your question, ideally you would be active on most days of the week for 30 to 60 minutes. Your weekly routine would include weight training 2-4 times a week, cardio training 3-5 times a week and lots of foam rolling, stretching and the odd massage to improve or maintain flexibility. This is the ideal to be healthy, fit and strong but some people get by on far less exercise and still do ok. However, if you are looking for "best results" as you say then it's like anything isn't it - more time and effort needs to be put in to pay the dividends. Volume and intensity are both important elements of your training. Hope this helps. Carlos
I've found giving myself longer rest periods to keep my heart rate from going up too high keeps me in the fat burning zone and therefore getting better overall results.
Hi Laura. Thanks for your comment. Good stuff, you must do what works for you and your own body. We all have different body types and certain work to rest ratios will suit individuals better. However, just be aware that the fat burning zone is a myth, as in you will burn more calories and more fat with higher intensities and heart rates. Whilst you will access some fat stores in the fat burning zone, but because the heart rate is lower it takes a lot longer to burn calories and is not the same metabolic hit as you get with 80-90%+ Max HRs. But again, you must do what works for you, choose what you enjoy and you know you can stick at. The key to results is consistency and frequency in your workouts. What other videos have you done on here? Carlos
- to add to that though, EPOC doesn't account for a huge amount of calorie burn post-workout. It may be an extra 50-60 calories as your body returns to normal after exercise. But more intense workouts shake your metabolism up in terms of hormonal output and obviously calories per minute are higher. But I never like to obsess with calories, its so much more about your health and wellness, and being strong and conditioned. So, steady state lower intensity is good to do now and again for a nice, steady sweat and slow burn. But then also, HIIT training is good 1-3 times a week, depending upon your appetite for it and also the enjoyment you get from it. Just wanted to make myself more clear, as EPOC is only a small part of it really. doesn't account for as much as people might think. Let me know what other videos you try too. Carlos
@@carlosmethodfitness I completely agree with you. I have been working out for over 30 years and have done everything from marathons to bodybuilding and I find nowadays I like to focus on strength 2 or 3 times a week, then mix it up with some HIIT and then some longer lower impact cardio, that's why I love this channel so much, because there's so much knowledge and variety. I'm really excited to see this channel grow. God bless.
Is this a good way to lose weight ??
Hey Saad you ok. Well, so long as exercise is safe and effective, plus set at the right intensity, then many forms of training will be effective for losing weight; including this one of course. So long as you have the correct form and technique, this more advanced style of training would be suitable for stripping fat yes, as it is working on muscle endurance and conditioning. Hope this helps. Carlos
That looks like a deadlift not a squat
Hi Lisa. I cannot say that I agree with you on this one. I have had several biomechanists (and I say this in inverted commas) analyze my squat pattern but it is just what works for me, it is not a hinge pattern though. Sure, it is not a perfect squat, but then how many people can squat perfectly? Depends on your own unique mechanics, hip range of motion, muscle flexibility, joint mobility in several joints. Not everyone can squat to the same depth either. Those front squats with the dumbbells in the video are not deadlifts though. I tell you why, if they were then the dumbbells would have fallen forward off of my shoulders and onto the floor. Check out a guy called Mark Rippletoe on squat and deadlift form and you will be better informed. Unless you are a PT yourself, or a Physio, or Strength & Conditioning Coach and know this already. Happy to send you a video of me doing a squat and then a deadlift so you can see the difference in trunk angle, hip and knee bend. Carlos
That was a squat at the beginning? maybe the 1/4 squat...I immediately turned this OFF after seeing that....
Thanks for your quite rude comment. Yes, it was a squat yes - not everyone can squat to the same depth, due to their anatomical make-up (torso vs femur length), any previous injuries, mobility/flexibility restrictions and how the femur sits within the ball and socket joint of the hip. Personally, if I go any lower, then I get pain in my knees or lower back, the tension goes into the wrong places. Would I like to squat a bit deeper? Yes. I can squat deeper on a bodyweight movement but when it gets loaded, then the range decreases. I am currently seeing an Osteo once a week for treatment to release tension in my spine, hips and also some neural tension through my sciatic nerve, which I am suffering from. However, I can run a 5km in 20-minutes, hit 10 clean bodyweight pull ups clean, 60 press ups is my max in a row and I have run a sub 6-minute mile. So, what I am trying to say is that I am a physically fit, strong and well-conditioned PT - who knows what he is talking about. Does not squatting as deeply as everyone else affect my activities of daily living? No. Does it make me weak? No - it just means I have trouble getting low on one particular movement pattern that I have always struggled with. And does it mean that this is a s*** YT workout? Absolutely not. Are you a PT yourself then? Or do you study human movement/biomechanics/kinesiology? Happy to discuss further, if you are able to talk in a more positive and constructive way. Carlos