#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 3, Day 16

Ready for another awesome HIIT workout? Of course you are!

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If you're getting a little tired of the original core circuit, feel free to use the alternative exercises. If you choose to change up the exercises, though, do a few test reps, to be sure you can do the exercise correctly.

Option 1 HIIT

30 seconds work/30 seconds rest for 12 sets, or 1 minute work/1 minute rest for 6 sets

Option 2 Tabata

20 seconds work/10 seconds rest for 8 sets

Core circuit

Once you've completed your cardio workout, you'll move on to the following abdominal circuit workout. Together, these exercises will engage your abdominals, obliques, and lower back.

If you get tired of using this circuit, then feel free to replace some or all of the exercises with the alternatives.

Day 16: Core Circuit


1-3 sets of 30-60 seconds
Plank Plank

Side Plank

1-3 sets of 30-60 seconds
Side Bridge Side Bridge

Bicycle crunch

1-3 sets of 30-60 seconds
Air Bike Air Bike

Knee Raise

1-3 sets of 30-60 seconds
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Back Extension

1-3 sets of 8-12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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