Video file
HELIOS Core Workout
This workout is designed to strengthen your core. Repetitions are high and the weight should be challenging, but light enough that you can complete the final rep.
Completing all seven exercises equals one set.
Repeat the set three times.
Rest for two minutes in between each set.
| Exercise | Reps | Rest |
| Incline Plank | 30 sec | 30 sec |
| Russian Twists | 10/side | 30 sec |
| Incline Side Plank | 20 sec hold/side | 30 sec |
| High Plank Toe Taps (side to side) | 10 | 30 sec |
| Abdominal Knee Raises | 10 | 30 sec |
| Mountain Climbers | 10/side | 30 sec |
| Feet Flutters | 10/side | 30 sec |
Completing all seven exercises equals one set.
Repeat the set four times.
Rest for one minute in between each set.
| Exercise | Reps | Rest |
| Incline Plank | 45 sec | 30 sec |
| Russian Twists | 15/side | 30 sec |
| Incline Side Plank | 30 sec/side | 30 sec |
| High Plank Toe Taps (side to side) | 15 | 30 sec |
| Abdominal Knee Raises | 15 | 30 sec |
| Mountain Climbers | 15/side | 30 sec |
| Feet Flutters | 15/side | 30 sec |
Completing all seven exercises equals one set.
Repeat the set four times.
Rest for one minute in between each set.
| Exercise | Reps | Rest |
| Incline Plank | 60 sec | 15 sec |
| Russian Twists | 20/side | 15 sec |
| Incline Side Plank | 45 sec/side | 15 sec |
| High Plank Toe Taps (side to side) | 25 | 15 sec |
| Abdominal Knee Raises | 15 | 15 sec |
| Mountain Climbers | 15/side | 15 sec |
| Feet Flutters | 15/side | 15 sec |
Programming Guide Exercises