Use this Method to Make Your Kettlebell Training More Intense

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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Article by Parth

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