Today was my PHA training, was good to do it again as its been a long time since I did it last.
My routine is built up of two items two 8kg kettle bells and two 7kg dumbbells and it works like this.
Five exercise with the kettle bells:
12 side to side ab crunches
12 circular rotation shoulder shrugs
12 shoulder shrugs
12 step forward squats
12 Calf pushes
Repeat 3 times
Then 20 - 40 push ups
Straight into five dumbbell exercise
12 behind head tricep curls on each arm
12 standing butterfly's
20 bicep curls
12 four arm curls
12 squats
Finish with 50 sit ups (your choice on which ones)
This is done a total of 3 times with 3 - 5 minuets rest in between.
On the fourth set is all off the above but one at a time and you do as many as you can before you have a rest before you start the next.
To finish I jogged for 30 minuets, but it can be any cardio, rowing, cycling or the cross trainer what ever you like.
Food and meals:
Breakfast - fruit
Lunch - sliced turkey
Dinner - chicken salad
Snacks - sun flower seeds
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