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The Fitness Zone

Hayden Quinn's Lunchtime Workout
December 28, 2015

Ever wondered what fitness professionals get up to in their own workouts? Current personal training  student student Hayden Quinn and fellow owners of the Cube Gym, Lewis McLean and Sam Whittaker never know what a day on the gym floor with throw at them, but they always manage to squeeze in a workout.

Mates since high school, these boys relish mixing up their workouts in between gym admin and sessions. Their workouts focus on time efficiency and high intensity, using compound movements and intervals to get the most out of the rare moments the gym is empty.

Read on for a breakdown of their favourite workout to smash out during a busy workday.

1. Medicine Ball Russian Twist

“This exercise is great because it dynamically activates all the core muscles” says Australian Institute of Fitness Master Coach Thamsin Dunn. This movement requires advanced stability, so Thamsin suggests beginning by holding and perfecting the starting position initially, focusing on keeping a natural, concave lumbar spine.

2. Kettlebell Swings

Working on your kettlebell swings takes advantage of your body's fascial slings, which means it is likely to increase your power and performance across other gym activities too. Thamsin suggests filming yourself with a lower weight to start out and watch it back to check your glutes are firing and your spine isn't collapsing at any point in the movement.  

3. Chin Ups

Chin ups are the ultimate ‘do-anywhere’ functional exercise. Thamsin recommends working on your general pull strength with exercises like bent over row or lat pull-down in preparation for a chin up if you’re yet to master one. Alternatively, if you're looking for a challenge, try eccentric only reps, which means starting at the top of the movement and lowering yourself down slowly.  

4. Alternating Wave With Battle Ropes

Using battle ropes can inject some fun and variety into your workouts and is also a great cardio blast while improving power and core stability. “Start out with one rope in two hands to get the feel for the movement, then progress to alternating” suggests Thamsin.

Find out what else the boys get up to on a typical work day and watch the whole video:


Plus, don't miss a moment of Hayden's Master Trainer journey and subscribe to our YouTube channel. 

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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