#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 30

Cardio and core strength are the building blocks for everything else you do.

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Cardio isn't just important for burning fat—it's necessary for maintaining a healthy heart. Working to make your body look good without worrying about the organ that keeps it going is like washing and waxing your car every day, but never changing the oil or rotating the tires. All I'm asking for is a max of 20 minutes here.

#FREAKMODE Alex Savva's 12-Week Fitness Plan HIIT Cardio
Watch the video - 9:10



Core strength is vital to maintaining balance and stability, which is crucial to every move you make, every day of your life—in and out of the gym. It's the foundation of everything else you do, from tying your shoes to hoisting a barbell over your head. Core-strengthening movements will also help you work toward the six-pack abs you want!

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

Day 30: Core Circuit
1

Plank

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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