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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 9, Day 60

It’s the second dose of core and cardio for the week. Surpass your expectations, and aim to complete one more set than you did last time.

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Today’s a chose-your-own-adventure-style day. Whether you opt for HITT or Tabata, or decide to break up your workout by 30- or 60-second intervals, remember to go hard! Don’t sell yourself short. After your well-earned cardio session is complete, you’ll round out the day with a core circuit. Perform each exercise for 30-60 seconds.

I’m allowing you to set your own time limitations, but don’t take the easy route. With each plank, crunch, and raise, you’ll be one step closer to making your goal a reality.


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 60: 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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