XCUBE
15 minute circuit
The XCUBE has so many features it almost looks a bit daunting but I promise it’s a great addition to anyone’s workout routine - men or women, whether you’re adding muscle or trying to lose fat and get lean.
We’ve created a great circuit below that anyone can follow - it will get you used to the XCUBE and what it can do for your fitness.
Format: 10 circuit stations. 20 secs per station, move to the next station and have 10 seconds rest. Complete 3 full circuits.
STATION 1
Slide Handles – Slide Pulls
Duration: 20 secs
Easy
Do a half pull up. When tired don’t carry on just hang.
Hard
Pull up, come down, slide to the right, pull up, come down and slide to the left.
STATION 2
Bungee Cord – Lunges
Duration: 20 secs
Easy
Do not step out to far which will give less resistance. Then with hands to the head perform on the spot lunges using both legs.
Hard
Step out so that the resistance starts feeling like it is pulling you back. Then with hands to the head perform on the spot lunges using both legs.
STATION 3
Monkey Bars – Monkey Swings
Duration: 20 secs
New to Monkey Bars? Just hang.
Easy
One hand on each bar release the back hand to meet the front hand, drop down.
Hard
To complete the monkey bars and keep going for 20 seconds. If you reach the other side to turn around and come back.
Soho Advanced
Use the upper and lower bars and keep going for 20 seconds. If you reach the other side to turn around and come back.
STATION 4
Dip Bars - Tricep Dips
Duration: 20 secs
Easy
To use the assistance band and perform tricep dips consistently for 20 seconds.
Hard
Without the assistance band and perform tricep dips consistently for 20 seconds.
STATION 5
Suspension – Rows
Duration: 20 secs
Easy
Stand more upright.
Hard
Be lower to the ground.
STATION 6
Bungee Cord – Wood Chops to the floor
Duration: 20 secs
Easy
Don’t go so low - twist to knee level.
Hard
Twist to the floor touching the bungee cord to the outside of the foot.
STATION 7
Kettlebells – Kettlebell Swings
Duration: 20 secs
Easy
Use a lighter weight, double arm swings.
Hard
Go for a heavier weight double arm swings.
STATION 8
Core Plate – Torso Twists with Press
Duration: 20 secs
Easy
No weights added, just twist to the left, come to the centre push forward, come back to the centre then twist to the right…and so on.
Hard
Add one weights disc then follow the above.
STATION 9
Suspension – Chest Press
Duration: 20 secs
Easy
Stand more upright.
Hard
Bring your body more parallel to the floor.
STATION 10
Plate – Bulgarian Bag Lifts
Duration: 20 secs
Easy
Use a lighter Bulgarian/Power bag lift up use a ‘Clean action’ then using a ‘Press action’ place the bag on the plate (as shown). Then the above in reverse to lower it to the floor.
Hard
Use a heavier Bulgarian/Power bag lift up use a ‘Clean action’ then using a ‘Press action’ place the bag on the plate. Then the above in reverse to lower it to the floor.
