Ramadan fitness: How to create a calorie deficit

Gulf News

Read the full story here: https://bit.ly/2VJgWvI  See more videos at https://gulfnews.com/videos  Cardio-vascular workouts and resistance training are your friends  #fitness #Ramadan #Ramadanfitness #GulfNews #exercise #health #calorie #wellbeing

Transcript

00:00Hello everybody, my name is Hearns, master trainer here at OneBeat and today we're going

00:12to show you five exercises for your fasting period.

00:16So your first exercise today is going to be an air squat.

00:20What is an air squat you ask?

00:21Well, you're going to make sure your legs are shoulder width apart, heels are glued

00:25to the floor, lower yourself down just below the knees with those hips coming right back

00:30up.

00:31You're going to repeat this for 20 times.

00:33Give a 20 second rest and go right back into 20 times.

00:43Exercise number two, forward lunges, chest nice and proud like you're facing the world,

00:48stepping forward.

00:49Now notice how my back knee stays above the floor, stepping right back in.

00:54I want you to alternate sides when you stand up.

00:57So this time around for me, going to my left side, stepping in.

01:01I'm going to repeat this as well for 20 times.

01:17Exercise number three, we're going to work on the abs.

01:19I'm going to lower myself towards the floor and I'm actually going to hold this plank

01:24position.

01:25I'm resting on my elbows, keeping my body nice and straight as if I was a plank.

01:32So you're holding this position for 45 seconds.

01:36Again, giving yourself a 20 second break and going again in 45 seconds, plank hold.

01:48So now the abs are nice and warm from that plank hold, we're going to go into our cycle

01:54abs.

01:55I want to make sure that your lower back is flat off the floor and your shoulders are

01:58off the floor when we are performing this exercise.

02:02Hands behind your head and literally going from elbow to knee, making a cycling motion

02:08with your legs.

02:09I want you to give yourself 40 touches.

02:20Almost done here.

02:22Exercise number five, you're going to finish strong with a burpee.

02:25We're going to do 10 burpees, give yourself 30 seconds of rest, going again in 10 burpees.

02:31Drop yourself all the way down to the floor, pushing up, coming right back on your feet.

02:36Give me a little air time by jumping up, repeating this for 10 times.

02:41Again, 30 seconds of rest, again 10 workouts done.

02:46You can go out there and have a beautiful day.

02:52See you next time.

02:53Bye-bye.

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