9 Steps to Staying Fit at Home

9 Steps to Staying Fit at Home

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If you’re feeling fatigued from the long fasting days and can’t make it to the gym this month, fear not! We caught up with Coach Ahmad Agami, one of the most experienced personal trainers working at Gold’s Gym Maadi, to learn some quick hacks and tips on staying fit in Ramadan.

Coach Agami advises his clients not to work out before iftar, due to the total lack of hydration in the body and the risk of burning up good fats in the liver and kidney. Instead, break your fast with a very light meal of soup, salad, water and dates then work out 2 hours later for maximum benefit. If you can’t make it to the gym, try out this workout at home or in your garden! Repeat each move 2 or 3 times for best results.

30 JUMPING JACKS

Boost your heart rate quickly with this exercise from childhood! This move burns calories and fat for weight loss.

20 SQUATS

Build your leg muscles and glutes with squats, and also help with full body muscle building. It’s the reigning king of lower body workouts, but squats can also help you shed weight, maintain mobility and run faster. Make sure you stand with your feet slightly wider than your hips.

15 PUSH UPS

Tone your arms, abs and your lower body with the simple push-up. There are two methods for pulling off a push up, cross your ankles and keep your back straighter for a simpler push up.

12-15 BENCH DIPS

Tone your upper body, triceps and core with this move. Make sure you pick out a chair or bench that is suitable for your height!

30 SECONDS PLANK

Improve your posture and balance, condition your core, and work your glutes and hamstrings with the simple plank. Keep your back straight and butt low.

20 SECONDS MOUNTAIN CLIMBERS

Great for multiple joints and muscle groups, this exercise also targets glutes and legs. Position yourself and run in place, lifting knees towards the chest.

15 DONKEY KICKS

This exercise helps to tone, tighten and strengthen your glutes. Position yourself and kick back as high as you can, repeat for each leg.

20 BRIDGES

Doing the bridge stretches the chest, neck, spine, and hips while strengthening the back, buttocks, and hamstrings.

20 EASY CRUNCHES

An easy way to tone your abdominals and core, make sure to keep your chin lifted towards the ceiling as you curl inwards in order to prevent straining your neck and shoulders.

COOL DOWN

Stretchhhh! Repeat each move on each limb.

Ahmad Agami is certified by the American Council on Exercise (ACE), National Strength and Conditioning Association (NSCA), and is an ISSA Certified Personal Trainer & TRX expert. 

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