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Ramadan fitness: How to create a calorie deficit
Gulf News
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2/12/2025
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
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Transcript
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00:00
Hello everybody, my name is Hearns, master trainer here at OneBeat and today we're going
00:12
to show you five exercises for your fasting period.
00:16
So your first exercise today is going to be an air squat.
00:20
What is an air squat you ask?
00:21
Well, you're going to make sure your legs are shoulder width apart, heels are glued
00:25
to the floor, lower yourself down just below the knees with those hips coming right back
00:30
up.
00:31
You're going to repeat this for 20 times.
00:33
Give a 20 second rest and go right back into 20 times.
00:43
Exercise number two, forward lunges, chest nice and proud like you're facing the world,
00:48
stepping forward.
00:49
Now notice how my back knee stays above the floor, stepping right back in.
00:54
I want you to alternate sides when you stand up.
00:57
So this time around for me, going to my left side, stepping in.
01:01
I'm going to repeat this as well for 20 times.
01:17
Exercise number three, we're going to work on the abs.
01:19
I'm going to lower myself towards the floor and I'm actually going to hold this plank
01:24
position.
01:25
I'm resting on my elbows, keeping my body nice and straight as if I was a plank.
01:32
So you're holding this position for 45 seconds.
01:36
Again, giving yourself a 20 second break and going again in 45 seconds, plank hold.
01:48
So now the abs are nice and warm from that plank hold, we're going to go into our cycle
01:54
abs.
01:55
I want to make sure that your lower back is flat off the floor and your shoulders are
01:58
off the floor when we are performing this exercise.
02:02
Hands behind your head and literally going from elbow to knee, making a cycling motion
02:08
with your legs.
02:09
I want you to give yourself 40 touches.
02:20
Almost done here.
02:22
Exercise number five, you're going to finish strong with a burpee.
02:25
We're going to do 10 burpees, give yourself 30 seconds of rest, going again in 10 burpees.
02:31
Drop yourself all the way down to the floor, pushing up, coming right back on your feet.
02:36
Give me a little air time by jumping up, repeating this for 10 times.
02:41
Again, 30 seconds of rest, again 10 workouts done.
02:46
You can go out there and have a beautiful day.
02:52
See you next time.
02:53
Bye-bye.
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