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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 11, Day 74

Cardio might not be your favorite, but if you’re going to lean out and put on size, it’s needed. Keep that in mind as you dominate today’s workout.

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Blast through today’s high-intensity cardio with determination. At this point, you’re closing out Week 11 of your 12-week program. Now that you’ve become accustomed to the program, it’s time to kick things into high gear. Sometimes, progress happens when you least expect it.

Today, go all-out and blow away your own expectations.


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 74: 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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