#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 6, Day 37

20 minutes: that's all it takes to squeeze in your cardio. Make every minute count.

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Burpees, jump squats, mountain climbers... The sky's the limit today, so long as you keep your heart rate up. We're adding an additional interval this week, so be prepared to go for an extra 20-60 seconds!

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 37: 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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