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The Fitness Zone

Hayden Quinn Shares His On Campus Workout
April 22, 2016 | by Kate Kraschnefski

As cooler months draw closer, we begin to lose daylight hours and the snooze button becomes more and more appealing. So how do we combat this lack of motivation also known as the Winter blues?

Current Master Trainer student and culinary superstar Hayden Quinn shares three great exercises to get you jumping out of bed and ready to hit the gym, and we’ve hunted down Australian Institute of Fitness QLD Training Team Captain, Kate Kraschnefski to tell you the benefits and tell you how to execute each exercise like a pro!


© Lyndon Marceau / marceauphotography

“Boxing is a great way to workout with a mate!” says Kate. “Cross-jabs will definitely get the heart pumping and the arms burning. If you are right-handed stand with your left foot forward, and vice versa for lefties. Hold your gloves up to your face for your ‘cover’, keep your elbows close to your body and your shoulders down. Make sure you generate power from rotating at the hips for full impact.”

Walking Medicine Ball Lunges

© Lyndon Marceau / marceauphotography

Travelling lunges are great for all muscles of the lower body and the core. Kate says, “adding weight like Hayden is doing with a medicine ball increases the intensity”. Keep your core engaged, take a step forward and lower you back knee to the ground as much as you comfortably can. You might bend forward a little through the torso and emphasise the weight on the front leg:everyone’s lunge set up can be quite different, so make sure you are moving in a way that feels comfortable to you.”



“The rowing machine is a super effective, non-impact cardiovascular option, often forgotten for running or cycling,” says Kate who adds, “to get the most our of your rowing, make sure you focus on the drive through the legs. Your core should be tight as you hinge your hips and torso backwards. Finish by  pulling the handle to your lower chest, before doing all the movements in reverse as the recovery phase. Set yourself a time or distance challenge, i.e., how many metres can you row in two minutes? That way you have a benchmark to track your progress!”

Want to find out more about Hayden's fitness journey and get his healthy recipes, all made right here on campus? Make sure you subscribe to us on YouTube and don't miss an episode of Food and Fitness with Hayden Quinn.


Kate has been a Gym Manager, as well as a Personal Training Manager at Fernwood Brisbane City. She also taught yoga, Pilates, freestyle aerobics and group cycling, and is now Training Team Captain at the Australian Institute of Fitness QLD.

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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