The benefits of Peripheral Heart Action training are cardio endurance and conditioning because of the minimal rest allowed between sets. Muscle gain will be minimal because you're training in higher heart rates, which tends to burn muscle slightly...
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Hello, welcome to Brides MadeFit Podcast. I am your host Jennifer DiDonato and this is Episode number 20. So thank you so much for joining us. Bride MadeFit trades only in-home personal training service a bride to be and Bride MadeFit Podcast is your source for health and fitness information and entertainment. So to get started today, I want to focus in on people who don't want to go to gym. If you are living in North Eastern part of country, things will start well follow me or kind of some of you are watching us at another countries. It's trying to cool down around where I am at, a lot of my clients just thank me so much, because I am calling at their house, because when it starts snowing, they don't want to going to the gym. So I am going to show you exercise today that you can do it at your home with minimal to no equipment. It's going to get your heart rate up, it's going to make you feel really good and really increase the metabolism after the workout is over, so you are definitely going to feel like you did a good workout. Now this workout is based on the training techniques of peripheral heart active training, or action training and what that is what you are doing is alternating your upper body movements with lower body movements. So basically, the pro to this exercise technique is that you are getting more out of your workout in minimal time. But the only thing is that this type of training is not kind of the people who want to necessarily build muscle mask. It's more for muscle endurance and for cardiovascular endurance and keeping your heart rate up a little high, heart rates sounds. So what we are going to do, I will show you four exercises and the first one is going to be with squats. I am not using any equipment right now, I am just going to move it out of the way. So this is going to be circuit of four exercises. The first one is going to be squat jumps okay, and I am here be doing 15 repetitions of all of the movements I am showing you right now. All four of them, you are doing 15 repetitions and we are repeating this circuit of four movements five times. So it's going to take you a little longer to get through this exercise. But believe me you are going to feel it. So when you do 15 repetitions of squat jump. You start with your feet facing forward. Am I standing Chris? That's good. Okay. So facing forward, I want your legs to be slightly wider than hip width apart. I want your hand behind your head or in front of you. But I want it behind your head if anything to keep your chest up. So I will squat, you are sitting into it, you are jumping. Jump through heels and also keep your chest up and butt out. I don't want you hunching over. I want you to keep your chest up. Good. Get as high you can and I want you to absorb through heel. Just like that. High as you can absorb, boom back up. Almost, like you get springs in your feet. So once you do 15 repetition of these are squat jumps and then I am going to have you move on to push-ups. So I want you to rest less than a minute. Right up to your toes, now we are going to push-up. Now remember I want your hands to be about shoulder width apart, maybe a little bit further, but I want your hands wrapped in your chest. Your feet out or if you need to go on your knees, you can do that as well. Just make sure that your body is making a line from your knees to your shoulders. You are not leaning back and sticking your butt. Go up on my toes. Exhale when you are up, keep your abs tight, keep your back flat, like there is a glass of water and you don't want it to fall, we are going to do 15 of these. Okay, let's just do 15. Now as I am switching movements, not going to rest too much, I want to keep my heart rate up. We are going to move on now to bent dumbbell row. And the great thing about doing these types of exercises is you don't need heavy weight. Like I said, we are not going to be building muscle mask just endurance. So remember back in 80's and 81 when your mo

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