#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 8, Day 51

The intervals you're doing today are going to pay off next week. Keep your heart rate up!

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You're on the last week of the volume-training phase, but you still have four weeks of weighted HIIT training ahead of you in Phase 3.

That's why it's more important than ever to be sure you're keeping up with your cardio. The foundation work you're laying right now is going to pay off big-time next week.

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 51: 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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