The same old set and rep schemes can get boring….fast. Here’s a simple template you can use to make your kettlebell workouts more intense:
Peripheral Heart Action – Ascending Repetitions
Peripheral Heart Actions (PHA) is a system of training where you alternate between an upper body exercise, and a lower body exercise.
Ascending repetitions is when you gradually increase the repetitions after each set of a particular exercise. Think of it as climbing up a ladder – the workout gets progressively more challenging.
When you combine these two methods, your workout looks something like this:
Round one:
- Upper Body Workout x 10 repetitions
- Lower Body Workout x 10 repetitions
- Upper Body Workout x 10 repetitions
- Lower Body Workout x 10 repetitions
Round two
- Upper Body Workout x 15 repetitions
- Lower Body Workout x 15 repetitions
- Upper Body Workout x 15 repetitions
- Lower Body Workout x 15 repetitions
Round three:
- Upper Body Workout x 20 repetitions
- Lower Body Workout x 20 repetitions
-
Upper Body Workout x 20 repetitions - Lower Body Workout x 20 repetitions
Plug in your favorite exercises and start!
If you’re looking for more intense home dumbbell workouts, check out Turbulence Training Kettlebell Revolution. Click here to read a review of this program.
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