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PHA 2 (from the LITE Series)
Now In Stock!- PHA2 - This workout MOVES! We will waste no time as we alternate between lower and upper body exercises to keep our bodies firing at optimal levels without the need for long rest periods. This method of training allows for maximum muscle recruitment and results that will speak for themselves! This DVD will also include a Pyramid Pump, a LITE stretch and a 6 Pack Ab add-on.
- Main Workout Times
- Warm-up ....4:30
- Main Program...35.17
- Stretch...4:00
- Total...43:47
- Bonus Workout Times
- 6-Pack Abs #1...9:56
- Pyramid Pump Biceps...6:49
- Extended Strech #2...10:43
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FREE Online User's Guide
An online user's guide with several rotations and complete workout instructions will be available to download as a PDF or viewed on your computer. Rotations will also include our QuickSelect for OnDemand users which will automatically and instantly launch your OnDemand videos.
Cathe Friedrich's LITE PHA 2 Workout
- 5, 8, 10, 12, & 15 lb. Dumbbells, Step with 3 Risers on Each Side, Mat
Basic Premixes- Main Workout + Extended Stretch #2: Warm Up + Main Workout + Extended Stretch #2
- Main Workout + 6 Pack Abs #1: Warm Up + Main Workout + 6 Pack Abs #1 + Stretch
- Main Workout + 6 Pack Abs #1 + Extended Stretch #2: Warm Up + Main Workout + 6 Pack Abs #1 + Extended Stretch #2
- Main Workout + Pyramid Pump Biceps: Warm Up + Main Workout + Pyramid Pump Biceps + Stretch
- Main Workout + Pyramid Pump Biceps + 6 Pack Abs #1: Warm Up + Main Workout + Pyramid Pump Biceps + 6 Pack Abs #1 + Stretch
Timesaver Premixes - Timesaver #1: First Half Only: Warm Up + Rounds 1A + 1B + Stretch
- Timesaver #2: Last Half Only: Warm Up + Rounds 2A + 2B + Cooldown + Stretch
- Timesaver #3: 2 Segments Mixed (1A + 2B): Warm Up + Rounds 1A + 2B + Cooldown + Stretch
- Timesaver #4: 3 Segments Only (1A + 1B + 2B): Warm Up + Rounds 1A + 1B + 2B + Cooldown + Stretch
- Timesaver #5: 3 Segments Only (1A + 2A + 2B): Warm Up + Rounds 1A + 2A + 2B + Cooldown + Stretch
- Timesaver #6: Lower Body Exercises Only: Warm Up + Side to Side Sumo Squats + Forward Leaning Glute Squats + Standing Squats + Rear Lunges Off Step + Side to Side Sumo Squats + Forward Leaning Glute Squats + Standing Squats + Rear Lunges Off Step + Side Slide Lunge + Elevated Push Dips + Static Lunge + Deadlifts + Side Slide Lunge + Elevated Push Dips + Static Lunge + Deadlifts + Stretch
- Timesaver #7: Upper Body Exercises Only: Warm Up + Round 1A (One Arm Row + Pullovers + Pushups + Close Grip Bench Press) + Round 1B (One Arm Row + Pullovers + Pushups + Close Grip Bench Press) + Round 2A (Bicep Curls + Side to Front Lateral Raises + W-Curl + Lying Extensions) + Round 2B (Bicep Curls + Side to Front Lateral Raises + W-Curl + Lying Extensions + Cooldown) + Stretch
- Timesaver #8: Pyramid Pump Biceps: Warm Up + Pyramid Pump Biceps + Stretch
Mish Mosh Premixes - Scrambled #1: Warm Up + Rounds 1A + 2A + 1B + 2B + Cooldown + Stretch
- Scrambled #2 (Abs mixed in after Rounds 1B and 2B): Warm Up + Rounds 1A + 1B + Abs #1 (Alternating Sit Outs + Triangle Choke Reverse Lift + Guard Block Crunches + Body Shot Sit Ups) + Rounds 2A + 2B + Abs #1 (Boxer Sit Ups + Hip Thrust with Upstrike + V Plank + W Plank + Superman + V Plank + W Plank + Superman) + Stretch
- Scrambled #3 (Abs mixed in after every Round): Warm Up + Round 1A + Abs #1 (Alternating Sit Outs + Triangle Choke Reverse Lift) + Round 1B + Abs #1 (Guard Block Crunches + Body Shot Sit Ups) + Round 2A + Abs #1 (Boxer Sit Ups + Hip Thrust with Upstrike) + Round 2B + Abs #1 (V Plank + W Plank + Superman + V Plank + W Plank + Superman) + Stretch
- Extreme #1 6 Rounds: Warm Up + Rounds 1A + 1B + 2A + 2B + 1B + 2B + Cooldown + Stretch
- Extreme #2 Double it - 8 Rounds: Warm Up + Rounds 1A + 1B + 2A + 2B + 1A + 1B + 2A + 2B + Cooldown + Stretch
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