10 Circuit Training Steps for Home Training in Ramadan

10 Circuit Training Steps for Home Training in Ramadan

SHARE

During Ramadan, the gym dedication may wane but you can still keep your stamina up with simple circuit training at home to keep your blood flowing and your muscles toned! We met up with personal trainer Ahmed Sameh from Palm Hills Club to get tips on how to stay fit in the comfort of your home. Repeat the whole circuit three times for best results.

Jumping Jacks

Warm up with 15 jumping jacks to get the blood flowing. Relax your shoulders back and down along your spine and widen your stance so that your feet are below your shoulders. As you jump, lift your arms until your hands are about shoulder width apart.

Push Ups

Keep your body stiff and straight as a plank and keep your elbows at a 45-degree angle from your sides. Remember to keep your back straight and buttocks at level as you go up and down, repeat 15 times

Lunges

Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core while doing lunges. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Repeat 10 times on each leg, the front leg is the one working. Be careful not to extend your knees past the toes.

Burpees

Most hated but most useful full-body work out move! Squat down and place your hands on the floor just outside of your feet. Jump both feet back to the plank position. Drop to a push-up then return to plank position. Jump the feet back in toward the hands then explosively jump into the air, reaching your arms straight overhead. Repeat 15 times.

Jump Squat

Begin with a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position and land as quietly as possible. Repeat 15 times, your knees should not extend past your toes.

Toe-Touch Crunch

Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.

Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes. Repeat 20 times, your legs should be kept at a 90-degree angle.

Bicycle Crunch

Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Switch sides and do the same exercise on the other side to complete one rep. Repeat 20 times.

Lateral raise

Stand with a 2kg dumbbell or large bottle of water in each hand. Keep your back straight, engage your core, and slowly lift the weights out to the side with the elbow slightly bent. Your shoulders should be working here and you should feel a slight burn if you are working them correctly. Repeat 15 times.

Jumping Rope

Cap off the circuit with 50 jumps

Cool Down

When you have completed your three circuits, make sure to stretch your hamstrings, quads, and your back.

Coach Ahmed Sameh
Personal Trainer
Palm Hills Fitness Club
Tel: 0109 967 5773