Here are some low-impact exercises to give you the most effective results.
Read the full story here: https://bit.ly/2Lt4nEL
Read the full story here: https://bit.ly/2Lt4nEL
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00:00Hi, I'm Olivia and I'm Adam, and we're the head coaches at Best Body Co.
00:10We're here to take you through five safe and effective exercises that you can try this
00:14Ramadan to get you results.
00:15Plus, you can do them even if you're fasting.
00:17This exercise is a kettlebell swing.
00:19It's great for metabolic conditioning and for working the posterior aspect of your body,
00:24so the glutes, hamstrings, and lower back as well.
00:28Side note on this one is to protect your back.
00:30You want to squeeze your glutes, keep your tummy nice and tight.
00:33Try and do as many reps as you possibly can in one minute.
00:42Next up, we've got squats.
00:44Squats are referred to as the king of all exercises.
00:47They're super effective, a great way for you to maintain your muscle mass and to maintain
00:51your strength during Ramadan.
00:53Try three sets of six with enough rest in between.
00:58So if you're a beginner, this is your exercise.
01:07It's called a goblet squat.
01:09So you're doing the same reps, three sets of six.
01:20So next we have incline treadmill walk.
01:23This is to reduce the impact on your joints.
01:25We want to get the incline between 9 to 15 degrees and the speed between 5 to about 7
01:32kilometers per hour.
01:43Next up is the single arm bent over dumbbell row.
01:46Try this for three sets of six reps on each side.
01:49This is a great exercise to work your back and your core.
01:52Focus on controlled movements with a little pause at the top.
02:02Next up is the barbell bench press.
02:04This is one of the most effective full body exercises with a focus on the upper body.
02:09Try three sets of six reps.
02:22So if you're new to training and you're not confident with the barbell, you can use dumbbells.
02:27A dumbbell in each hand and just nice controlled movements, slow on the way down just before
02:32it touches your shoulder and then pressing back up.