Скачать или смотреть Total Body Surge: PHA Full Body Supersets | SURGE DAY 21

This Full Body PHA Superset workout is all about smart intensity and total-body strength. Each superset includes 4 exercises that rotate through lower body, back/biceps, shoulders/triceps/chest, and core - designed to keep your heart rate up and muscles working nonstop. We’ll hit each superset 3 times using 40 seconds of work, 15 seconds rest, and 40 seconds between supersets. I’m using 18s, 35s, 45s, a long resistance band, and a bench to level up the challenge. Let’s move with purpose and power! 💪

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Get ready to hit every muscle group in your body with this dumbbells-only home workout. From arms and shoulders to back, abs/core, legs, and glutes, we are covering it all. Here's what I'll be using for equipment:
2 X 18 LBS | 8 KG
2 X 35 LBS | 16 KG
1 X 45 LBS | 21 KG
BENCH/CHAIR
LONG BAND

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this full body workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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Total Body Surge: PHA Full Body Supersets | SURGE Day 21:

00:00 INTRO

00:19 WARMUP:
SIDE STEP & CHEST OPEN
SQUAT & KNEE ROT’N
WALL PRESS & ROTATE
SHOVELS
90/90 & HALO
90/90 & HALO
GREATEST STRETCH
CAT/COW
DISLOCATE
ALT RAISES

WORKOUT
40 SEC WORK
15 SEC REST
40 SEC BETWEEN SETS

08:29 CIRCUIT 1
BENCH SQUAT & CALF RAISE 35 LBS
ALT GORILLA ROW [tip: core engaged]
NARROW SWITCH PRESS
LEG RAISES

X 3

20:45 CIRCUIT 2
SUITCASE RDL 35 LBS
LANDMINE ROW 45 LBS [tip: core engaged]
DIAMOND PRESS [tio: triceps in focus]
DEADBUG VAR 18 LBS [tip: press low back into mat]

X 3

33:01 CIRCUIT 3
ALT LAT SQUAT 18 LBS
ARNOLD PRESS
BICEP CURL [tip: keep elbows stable]
CW ATW

40 SEC BREAK

37:07 ALT LAT SQUAT
ARNOLD PRESS
BICEP CURL
CCW ATW

40 SEC BREAK

41:12 ALT LAT SQUAT
ARNOLD PRESS
BICEP CURL
ATW

44:49 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.