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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 4, Day 23

Train hard today. Your heart and lungs will thank you later!

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By now, you should be totally comfortable with how the HIIT, Tabata, and core circuits work. Don't let your familiarity become a means for complacency, though! You need to attack them with as much energy as you can, every single day.

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

Core circuit

Once you've completed your cardio workout, you'll move on to the following abdominal circuit workout. Together, these exercises will engage your abdominals, obliques, and lower back.

If you get tired of using this circuit, then feel free to replace some or all of the exercises with the alternatives.

Day 23: 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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