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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 12, Day 81

Keep those knees high and hold those planks steady. Today you’ll dominate your last cardio session.

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You might be approaching the finish line, but it’s not over till it’s over. Today, that means you still have to go all-out in your cardio session. Don’t sacrifice core, either. Hit your obliques, lower abs, and core with bicycle crunches, knee raises, and planks.

Today, there should be no dropping to one knee or stopping your side crunch midtwist. Today’s not the day to sell yourself short. Take a deep breath, and finish strong.


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 81: 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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