Cathe Live Review: PHAT 2 (#94)
PHAT 2 is a tough, pure strength workout based on Cathe’s Strong & Sweaty PHA Training DVD. There a four other Live workouts based on this concept (PHAT 1 #57, PHA 3 #184, PHA 2020 #278 & Hooked On PHA #288). There are also three PHA workouts on DVD (Strong & Sweaty PHA, LITE PHA 2 and STEP Boss PHA3).
As with the other PHA Training workouts this is based on the concept of PHA (Peripheral Heart Action Training) in that you are alternating between lower and upper body exercises with very short rest periods between exercises. As Cathe states “the goal is to maximise blood flow between the upper and lower body, while shortened rest periods keep your heart rate up for cardiovascular and fat-burning benefits”.
This routine is another excellent addition to this series and it really works the whole body well. There is no explicit core work but its acts as a supporting muscle group for many of the moves. This version, like the DVD, has two rounds of six exercises, which alternate lower and upper body. You then repeat each round two more times before moving onto the next round.Although it is a very good workout it is not my favourite version, as there is more repetition in this one. I like the later Live classes more, as they only repeat each round two times rather than three. It’s just a bit too much repetition for me, although I did actually find it went by very quickly. This one also uses the step for some of the lower body and upper body moves. As the step is at 10” (three risers on each side), I found this very challenging for the elevated lunges and as it tends to irritate my hips I lowered my step height for that move.
Each exercise, except push-ups, is performed for 12 reps and there is very little rest between the exercises or even the sets sometimes. The whole workout has a pretty strong cardio effect, as with most PHA workouts, and I was pretty soaked by the end. The key, as always, is getting the right weights to really challenge you. Cathe did lift a little heavier than usual, on some of the moves, and so it is handy to have a notebook to write down what worked and what didn’t. I was seriously impressed when she pulled out the 15’s for tricep extensions!
Overall, an intense and effective total body challenge that with the right weights will burn out those muscles.
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The Workout
PHAT 2 is a pure strength, total body workout consisting of two rounds of six exercises that are repeated for a total of three times each.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
PHAT 2 is 45 minutes long and originally aired on 24th March 2016 (#94). The workout starts with a 4:30 minute warm-up, before a quick water break and then moving into the first round. The step, with three risers on each side, is set up horizontally in front of you at the start of the workout. You will need space behind and to the side of your step. Make sure that your dumbbells are handy, as you will be moving reasonably quickly from one thing to the next. (Step height does not change during the workout).
Round 1
Elevated lunges – two 12# Dbs (1st & 2nd set) & two 15# Dbs (3rd set) & step – 12 reps each side
Overhead press – two 12# Dbs – 12 reps
Step-ups – two 12# Dbs (1st & 2nd set) & two 15# Dbs (3rd set. I used 2x 15 for all 3) & step – 12 reps each side
Bicep curls – two 15# Dbs – 12 reps
Squats off side of Step – one 15# Db & step – 12 reps each side
Push-ups – mat - 8 reps (2/2 count)
Repeat all above moves two more times
Round 2
Side Lunges – two 12# Dbs (1st set) & two 15# Dbs (2nd & 3rd set) – 12 reps each side
Overhead tricep extensions – two 12# Dbs (1stset) & two 15# Dbs (2nd & 3rd set. I used 12’s for all 3) – 12 reps
Single leg deadlifts – two 15# Dbs – 12 reps each side
Upright rows – two 15# Dbs – 12 reps
Squats – two 15# Dbs (I used 2x 22) – 12 reps
Pullovers – two 15# Dbs & step – 12 reps
Repeat all above moves two more times
The workout ends with a 3:30 minute cool down and stretch.
Take Action
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If you liked this workout, check out my review of Cathe Live: Total Body Giant Sets 3 (#251) – HERE.
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