Throughout Phase 2, you'll do the same core circuit twice per week. However, you've got a lot of leeway when it comes to your cardio workout. Not only can you choose between HIIT and Tabata, but you can choose to make your HIIT work/rest intervals 30 or 60 seconds long. If you've got one favorite, then by all means stick with it. But if you find yourself getting bored—or worse yet, dreading cardio day—feel free to switch things up.
The only prescribed change is that you'll be asked to do one additional HIIT or Tabata interval each week. If you keep up with your training, you should be able to manage these small increases without difficulty.
- Ab-wheel roll-out
- Medicine-ball twist
- Bird dog extension
- Reverse crunch
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
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.