#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 9, Day 58

Cardio and core day! You’ll get your heart rate up and carve a killer middle along the way.

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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

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

Day 58: Core Circuit


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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