#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 8, Day 53

It's your last cardio workout of Phase 2, but definitely not the last in the FreakMode trainer!

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Whether you've been doing doing HIIT or Tabata, you're doing your heart and your physique a favor. The great thing about these intervals is that they allow you to do it in a shorter amount of time than if you were to do steady-state cardio, which frees you up to do the things you love outside the gym. Just focus on each 20-, 30-, or 60-second stretch at a time.

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 53: 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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