#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 1, Day 4

Today is your second cardio workout of the week. Make it a good one!

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Choose one of the cardio options below. If you continue to work as hard as you can through the intervals, there's no need to do more than what's prescribed.

Once you've completed your cardio workout, don't forget to do the abdominal circuit. Both portions of the workout are important to your physique, general fitness, and athleticism.

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 4: 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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