#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 7, Day 46

Whether you're doing burpees, sprints, or mountain climbers, keep those work periods intense and the rest periods short.

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Are you fueling your body properly to get through your workouts? On cardio days, it's especially important to consume carbs before hitting the gym. If you find yourself dragging halfway through, you may need to re-evaluate your pre-workout routine.

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 46: 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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