LITE PHA 2 Will Feature 18 Premixes

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As we do with all of the workouts in the LITE series, premixes are broken into three main categories to make navigation easier for you: #1 Basic Premixes, #2 Timesaver Premixes and #3 Mish Mosh Premixes

Basic Premixes

  1. Main Workout + Extended Stretch #2: Warm Up + Main Workout + Extended Stretch #2 50:30
  2. Main Workout + 6 Pack Abs #1: Warm Up + Main Workout + 6 Pack Abs #1 + Stretch 54:44
  3. Main Workout + 6 Pack Abs #1+Extended Stretch #2: Warm Up + Main Workout + 6 Pack Abs #1 + Extended Stretch #2 60:27
  4. Main Workout + Pyramid Pump Biceps: Warm Up + Main Workout + Pyramid Pump Biceps + Stretch 50:36
  5. Main Workout + Pyramid Pump Biceps + 6 Pack Abs #1: Warm Up + Main Workout + Pyramid Pump Biceps + 6 Pack Abs #1 + Stretch 60:33

Timesaver Premixes

  1. Timesaver #1: First Half Only: Warm Up + Rounds 1A + 1B + Cooldown + Stretch 27:19
  2. Timesaver #2: Last Half Only: Warm Up + Rounds 2A + 2B (including cooldown) + Stretch 25:00
  3. Timesaver #3: 2 Segments Mixed (1A + 2B): Warm Up + Rounds 1A + 2B (including cooldown) + Stretch 25:52
  4. Timesaver #4: 3 Segments Only (1A + 1B + 2B): Warm Up + Rounds 1A + 1B + 2B (including cooldown) +Stretch 35:33
  5. Timesaver #5: 3 Segments Only (1A + 2A + 2B): Warm-Up + Rounds 1A + 2A + 2B (including cooldown) +Stretch 34:06
  6. Timesaver #6: Lower Body Exercises Only: Warm-Up + side to side sumo squats + forward leaning glute squats + standing squats + rear lunges off step + side to side sumo squats + forward leaning glute squats + standing squats + rear lunges off step + side slide lunge + elevated push dips + static lunge + deadlifts + side slide lunge + elevated push dips + static lunge + deadlifts + stretch 26:14
  7. Timesaver #7 Upper Body Exercises Only: Warm-Up + 1A(one arm row + pullovers + pushups + close grip bench press) + 1B (one arm row + pullovers + pushups + close grip bench press) + 2A( bicep curls + side to front lateral raises +w-curl + lying extensions-do not include cooldown) + 2B( bicep curls + side to front lateral raises +w-curl + lying extensions including cooldown) + Stretch 26:05
13. Timesaver #8: Pyramid Pump Biceps: Warm Up + Pyramid Pump Biceps + Stretch 15:20


Mish Mosh Premixes

14. Scrambled #1: Warm Up + Rounds 1A + 2A + 1B +2B(includes cooldown) + Stretch 43:47
15. Scrambled #2 (Abs Mixed In After Rounds 1B and 2B): Warm Up + 1A + 1B + Abs #1 (Alternating sit outs + Triangle choke reverse lift + Guard block crunches + Body shot sit ups) + 2A + 2B + Abs #1 (Boxer sit ups + Hip Thrust With Upstrike + V plank + W plank + superman +V plank + W plank + superman) + Stretch 53:44
16. Scrambled #3 (Abs Mixed In After Every Round): Warm Up + 1A + ABS #1 (Alternating sit outs + Triangle choke reverse lift) +1B + Abs #1 (+ Guard block crunches + Body shot sit ups) + 2A + ABS #1 (Boxer sit ups + Hip Thrust With Upstrike) + 2B + Abs #1 (+ V plank + W plank + superman +V plank + W plank + superman) + Stretch 53:44
17. Extreme #1: 6 Rounds: Warm-Up + 1A + 1B + 2A + 2B ( skip cooldown) + 1B + 2B (include cooldown) + Stretch 61:42
18. Extreme #2: Double it- 8 Rounds: Warm-Up + Rounds 1A + 1B + 2A + 2B (skip cooldown) 1A (skip intro) + 1B + 2A + 2B (including cooldown) + stretch: 78:53

*You can pre-order Cathe's new Intermediate LITE workouts or learn more at https://shop.cathe.com/LITE-s/180.htm Act Now! Current Pre-Sale Prices Are For A Limited Time Only!
 
Last edited:

Teals

Cathlete
That answers my question about how this "intermediate" PHA workout will differ from the Strong & Sweaty advanced one. Looks we do two sets of each workout instead of three (like in one of the Strong & Sweaty premixes).

Really looking forward to this one.
 

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