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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