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    Sub30 Core - Fire & Ice (Trainer Printout)

    Uploaded by

    Narelle Karouso
    This document outlines the exercises and structure for a 20 minute core and lower body workout called "Fire & Ice". It is divided into 3 rounds of various exercises like glute pulses, planks, and leg lifts. Each round contains 8-9 different exercises ranging from 30-50 seconds each. Between rounds there is a 15 second rest. As the trainer, the main roles are to demonstrate the exercises during introductions and rests, and to motivate participants to work hard. Safety notes indicate consulting a doctor and conducting the workout safely.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sub30 Core - Fire & Ice (Trainer Printout)

    Uploaded by

    Narelle Karouso
    34 views1 page
    This document outlines the exercises and structure for a 20 minute core and lower body workout called "Fire & Ice". It is divided into 3 rounds of various exercises like glute pulses, planks, and leg lifts. Each round contains 8-9 different exercises ranging from 30-50 seconds each. Between rounds there is a 15 second rest. As the trainer, the main roles are to demonstrate the exercises during introductions and rests, and to motivate participants to work hard. Safety notes indicate consulting a doctor and conducting the workout safely.

    Original Description:

    Sub core workout routine

    Copyright

    © © All Rights Reserved

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    This document outlines the exercises and structure for a 20 minute core and lower body workout called "Fire & Ice". It is divided into 3 rounds of various exercises like glute pulses, planks, and leg lifts. Each round contains 8-9 different exercises ranging from 30-50 seconds each. Between rounds there is a 15 second rest. As the trainer, the main roles are to demonstrate the exercises during introductions and rests, and to motivate participants to work hard. Safety notes indicate consulting a doctor and conducting the workout safely.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views1 page

    Sub30 Core - Fire & Ice (Trainer Printout)

    Uploaded by

    Narelle Karouso
    This document outlines the exercises and structure for a 20 minute core and lower body workout called "Fire & Ice". It is divided into 3 rounds of various exercises like glute pulses, planks, and leg lifts. Each round contains 8-9 different exercises ranging from 30-50 seconds each. Between rounds there is a 15 second rest. As the trainer, the main roles are to demonstrate the exercises during introductions and rests, and to motivate participants to work hard. Safety notes indicate consulting a doctor and conducting the workout safely.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Name: Sub30 Core - Fire & Ice

    Track Time: 20.20


    >>> VIDEO DEMONSTRATION: EXERCISES ONLY [2 MIN]
    >>> VIDEO DEMONSTRATION: IN-DEPTH EXERCISE EXPLAINATION [8 MIN]

    ROUND TIMINGS

    1. 30 sec: Glute Pulses Left 1. 30 sec: Single Leg Twists


    1 2. 30 sec: Glute Pulses Right 4 2. 30 sec: 3 Pulse T Lifts
    3. 30 sec: Toe Grabs
    4. 30 sec: Slow Returning V Crunches
    1. 30 sec: Extended Leg L.C.R 15 sec: Rest
    2 2. 30 sec: Plank Rolls
    5.
    6. 40 sec: Single Leg Twists
    3. 30 sec: Double Leg Combo 7. 40 sec: 3 Pulse T Lifts
    4. 30 sec: Hip Raising Swipes 8. 40 sec: Toe Grabs
    5. 15 sec: Rest 9. 40 sec: Slow Returning V Crunches
    6. 40 sec: Extended Leg L.C.R
    7. 40 sec: Plank Rolls
    1. 50 sec: Glute Pulses Left
    40 sec: Double Leg Combo
    8.
    9. 40 sec: Hip Raising Swipes
    5 2. 50 sec: Glute Pulses Right

    1. 40 sec: Glute Pulses Left 1. 25 sec: Hip Raising Swipes


    3 2. 40 sec: Glute Pulses Right 6 2. 25 sec: Toe Grabs
    3. 25 sec: 3 Pulse T Lifts
    4. 25 sec: Extended Leg L.C.R
    5. 25 sec: Double Leg Combo
    6. 25 sec: Plank Rolls
    7. 25 sec: Single Leg Twists
    8.. 25 sec: Slow Returning V Crunches

    Important Points To Remember


    * Time has been allocated for you to demonstrate the up coming exercises during the introduction and rest
    periods in between each round.
    * Your main role as a Fitness Trainer in this workout is to DEMONSTRATE and MOTIVATE.
    * DEMONSTRATE the exercises and MOTIVATE your group to go as hard as they possibly can.

    [email protected] @SUB30CORE

    * All Sub30 workouts are protected under Copyright agreements. Buyers of this product are prohibited to resell or reproduce product to any
    third party. Ensure each workout is conducted in a safe environment and its the responsibility of those taking part to consult a Doctor prior to
    commencing this exercise program. The owner(s) of this workout can not be held responsible for any injury, illness or the health of any individual
    participating in Sub30.

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