#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 6, Day 39

Don't feel like treadmill sprints? Head outside!

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Core work can seem a little dreary compared to the adrenaline rush you get from hoisting a barbell over your head or powering through squats. Crank up some tunes to get a good rhythm going, and spend some time going through the full range of motion on each exercise.

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 39: 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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