starter CORE
Body Heatmap
Target Muscles
Heel Taps
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
AbsObliques
Heel Taps
AbsObliques
Set
Reps
1
20
2
20
3
20
4
10
5
10
Plank
101:201
201:202
301:203
400:604
500:605
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
4
-
5
-
Bicycle Crunch
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
AbsObliques
Bicycle Crunch
AbsObliques
Set
Reps
1
20
2
20
3
20
4
10
5
10
Crunch
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
Abs
Crunch
Abs
Set
Reps
1
20
2
20
3
20
4
10
5
10
Russian Twist (Bodyweight)
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
ObliquesAbs
Russian Twist (Bodyweight)
ObliquesAbs
Set
Reps
1
20
2
20
3
20
4
10
5
10
Side Plank
101:201
201:202
301:203
400:604
500:605
ObliquesAbs
Side Plank
ObliquesAbs
Set
Time
1
-
2
-
3
-
4
-
5
-
Shoulder Taps
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
AbsFront Delts
Shoulder Taps
AbsFront Delts
Set
Reps
1
20
2
20
3
20
4
10
5
10
Clamshell
120 reps1
220 reps2
320 reps3
410 reps4
510 reps5
AbductorsGlutes
Clamshell
AbductorsGlutes
Set
Reps
1
20
2
20
3
20
4
10
5
10
Sumo Squat
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
QuadsAdductorsGlutes
Sumo Squat
QuadsAdductorsGlutes
Set
Reps
1
15
2
15
3
15
4
15
5
15
Lateral Lunge
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
QuadsAdductorsGlutes
Lateral Lunge
QuadsAdductorsGlutes
Set
Reps
1
15
2
15
3
15
4
15
5
15