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The Fitness Zone

Hayden Quinn’s Cube Workout
May 30, 2016

Current Master Trainer student and culinary superstar Hayden Quinn brought us along to his AMAZING gym, The Cube, located in Sydney, to take us through an epic full body workout! Be warned, this session is not for the light hearted!

Kettlebell Front Squat

When setting up for this movement; hold two kettlebells in front of your shoulders, one in each hand holding them close to your body and place your feet just outside of your hips with toes turned out.

When executing the squat, make sure you keep your chest up, abs braced, while you drop your hips back and down and drive up through your heels to really activate your glutes. Complete 12 reps of this exercise, rest and repeat for a total of 3 sets.

If you are after a variation, you can carry out this exercise with one dumbbell, holding with two hands at chest height, or no weight at all.

Ring Push Ups

The pushup is a fundamental upper body strength exercise and is incredibly versatile with many variations as we see here with the Ring Pushup.

Whether you are carrying out this move on the rings or on the floor, a strong core is vital to protect your lower back. Have your hands outside of your shoulders and drive up through the palms of your hands, bracing through your chest, shoulders and triceps. Complete 10 reps, rest and repeat for a total of 3 sets.

Shoulder Press

© Lyndon Marceau / marceauphotography

Start the exercise with the two dumbbells positioned to each side of shoulders with elbows slightly forward of the body and positioned below wrists. Press dumbbells upward until arms are extended overhead, lowering back to the sides of shoulders, slightly in front of your torso. Complete this move for 12 reps, rest and then repeat for 3 sets.

Kettlebell Clean And Press


The Clean & Press is a complex move, so when adding kettlebells correct technique is essential.

Starting with your feet outside of hips, squat down with your arms extended and pick up the kettlebells. When lifting up off the floor, extend hips and knees and keep the kettle bells close to your body lifting each kettlebell in an upright row motion with your elbows high. Once the kettlebells are above chest height drop under them and rotate your arms so your wrists are facing away from you. From this position (see the image) brace your core and press the kettlebells upward until arms are extended overhead. On the down phase, lower the kettlebells back to the sides of shoulders before rotating your wrists down and lowering the kettlebells to your side and then the floor. Repeat this exercise for 10 reps rest and repeat for a total of 3 sets.

This is a VERY complex move so if you have not done this before make sure you are coached by a qualified Personal Trainer

Battle Ropes


The key to the effectiveness of this functional move, is that they work each move independently, eliminating strength imbalances as they sculpt muscle.

With feet set outside of your hips, grab the ropes with each hand and drop your hips so you are in a top range squat position & brace your core for stability. This move you can really have fun with, try 30 seconds lifting the rope with both arms up and down in sequence. If you want to mix up the exercise alternate, lifting one arm up as the other drops down. Rest after 30 seconds and repeat for a total of 3 sets. This one will be sure to get your heart rate up!

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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