The best part about Phase 3 is that you can expect to get in and out of the gym in under an hour. In fact, you can expect your workouts for the next four weeks to take no longer than 30 minutes each.
The HIIT workout options and core circuit won't change in Phase 3. Because you've been doing them for 8 weeks, you should know exactly how much intensity you need to bring to each workout.
Phase 3 HIIT&Cardio
Watch the video - 9:10
- Ab-wheel roll-out
- Medicine-ball twist
- Bird dog extension
- Reverse crunch
When you feel like slowing down or throwing in the towel, remember the FreakMode philosophy: Never settle, embrace the struggle, put in the hard work, and stay dedicated to make your goal a reality. You've already pushed past the halfway point. Today, make your mark.
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