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Cardio is an essential part of any good fitness plan. Without it, your fitness is incomplete. You can be big and strong, but without a healthy heart that can get you through some hard work, you won’t be as lean, or perform as well as you could.
I also think ab training is equally important. We won’t do a whole lot of abdominal exercises during lifting days, so I like to add abdominal training after I finish cardio. Throughout this trainer, Tuesdays and Thursdays will be your cardio and ab days. This schedule will not change for the entire 12 weeks.
Although there are various ways to implement cardio training into your routine, I think high-intensity interval training (HIIT) is the most effective for burning fat. Every Tuesday and Thursday, you’ll choose a cardio workout based on HIIT principles.
| Option 1: HIIT |
You can use whatever piece of equipment you want to. I enjoy the spin bike, but you can also use the treadmill, elliptical, or even go outside.
Perform 30 seconds of work followed by 30 seconds of rest for 12 sets, or 60 seconds of work followed by 60 seconds of rest for 6 sets. Add one interval each week, but the workout shouldn’t last more than 20 minutes.
| Option 2: Tabata |
Tabata training is simple. To do it, perform 20 seconds of work at 90-100 percent effort, and follow it with 10 seconds of rest. Do this for 8 sets, or a total of four minutes.
The key to Tabata training is that you’re working as hard as you can for the entire 20 seconds. If you don’t go all-out, you won’t see the cardiovascular or physique improvements you’d like.
You can do Tabata on cardio machines, or you can use full-body movements. I like burpees, jump squats, kettlebell swings, jumping rope, mountain climbers, plyo push-ups, Russian twists, and chin-ups. You can pair exercises together, or choose one exercise and do it for the entire four minutes.
| #Freakmode: Alex Savva’s 12-Week Fitness Plan |
Who cares if you make an amazing transformation in 12 weeks if you can’t keep it up afterward? This program is about making a dramatic change in three months, but also learning how to get ripped and stay ripped as part of your daily lifestyle, indefinitely. Lock down sustainable training and nutrition habits and keep progressing year after year!
| Hard Work Will Reveal a Hard Body in 12 Weeks |
This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don’t require you to take up residence in the gym. You’ll pack in serious volume, but you’ll still be in and out of the gym in about 30 minutes.
| Expert Instruction |
You’re making this a lifestyle and embracing the synergy of training, nutrition, and supplementation to change your body and change your life. In seven videos, accomplished trainer Alex Savva shows you how to set yourself up for success.
| Nutrition and Supplement Plans |
You have your choice of following Freak Mode for either fat loss or muscle gain. This is simple, consistent nutrition that anyone can follow!
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