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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 5, Day 32

Your choice of cardio workouts is endless. Stave off boredom by choosing something different each week.

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Throughout Phase 2, you'll do the same core circuit twice per week. However, you've got a lot of leeway when it comes to your cardio workout. Not only can you choose between HIIT and Tabata, but you can choose to make your HIIT work/rest intervals 30 or 60 seconds long. If you've got one favorite, then by all means stick with it. But if you find yourself getting bored—or worse yet, dreading cardio day—feel free to switch things up.

The only prescribed change is that you'll be asked to do one additional HIIT or Tabata interval each week. If you keep up with your training, you should be able to manage these small increases without difficulty.

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 32: 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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