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Phase 3 – Day 6: Cardio + Abs (Challenging)

Phase 3 – Day 6: Cardio + Abs (Hard)

High-Intensity Cardio & Advanced Abs Superset

Burpees

4 sets × 20 reps

Explosive HIIT

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High Knees

4 sets × 80 reps

Cardio/Conditioning

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Sprint Intervals

8 × 30 sec sprint, 30 sec rest

All-out HIIT

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Hanging Leg Raises

4 sets × 12 reps

Advanced Core

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V-Ups

4 sets × 15 reps

Full Ab Contraction

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Russian Twists (Weighted)

4 sets × 30 reps

Oblique/Core

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Flutter Kicks

4 sets × 50 reps

Lower Abs/Core

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Plank Hold

4 × 1 min

Stability/Endurance

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Bicycle Crunches

4 sets × 30 reps

Upper & Lower Abs

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