Sometimes you find it really hard to keep up with your workout routine because you have things to do and places to be. Getting to the gym seems like a lost course, but hey! Who says you need the gym and it’s fancy equipments. There are exercises that you can do anywhere and still be as fit as the gym regular.

Air squats.

If you are looking for some serious fitness results without making trips to the gym, Air squats is one of the best ways to get the result that you want. You don’t need any equipment to do it, and results are fast too. To do the air squats, stand with your feet shoulder-width apart with your toes pointed slightly outward, your hands hanging by your sides. Contract your ab muscles , bend your knees and push your butt and hips out and down behind you like you do when you are sitting on a chair. Your weight should be dispelled on your heels and your knees should be in front of your toes. Press down until your thighs are beyond parallel to the ground and your arms stretched in front of you. Keep that position for a few seconds, straighten your hips and squeeze your butt when coming back up and bring your arms back to your sides. Repeat the process as long as you can.

Burpees.

Burpees is one of those exercises that are really hard to do and you’ll most likely hate it by the time you are done but it’s benefits is ten times worth the pain! To do the burpees, stand straight and then lower yourself into a squat position with your hands on the floor in front of you, kick your feet back into a push-up position and drop your chest to the floor immediately. Bow your chest up as you return your feet back to the squat position as fast as possible and jump up into the air as high as you can.

Handstand push-up.

You know push-ups? Yeah, this is a more advanced, harder version of push-ups. It is difficult in that it requires balance, but hey that’s what we have walls here for, right? You can brace yourself against a wall when doing handstand push-ups. To do the handstand push-up, face a wall in a standing position, kick your feet up so you’re in a handstand position against a wall. Squeeze your abs, glutes and thigh muscles. Lower yourself towards the ground as far as possible, push back up and repeat.

Mountain climbers.

Mountain climbers target your glutes and leg muscles, and your core muscles. Mountain climbers involve constant, smooth and repetitive movement. To do the mountain climber, start in a push-up position, with your arms extended straight and your legs extended behind you. Bend one knee and draw it towards your chest, planting the ball of your foot on the floor under your hip. Do the same thing with the other leg and keep alternating between your two legs. Do it as long as you can. you don’t need to worry about cutting your workouts, you can do it anywhere you want and it is even more fun!

WhatsApp number: +971 565 830 067  (Just send us code 3810 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Sometimes we become very busy in life, so much so that we barely have time to eat or sleep, keeping your body fit becomes almost impossible and you find yourself skipping the gym a lot. You don’t always have to go to the gym to keep fit though, you can do some really quick exercises at home or even at work and it doesn’t even take more than ten minutes of your time everyday.

Running stairs.

If you have stairs at home, you can run up and down it for ten minutes everyday. Or even at work during your lunch break, since most people prefer using the elevator to taking the stairs, you can take ten minutes out of your lunch break and run up and down your office stairs. It will improve your speed but most importantly, it will burn a lot of calories.

Jump squats.

Squats help tone your backside, but jump squats works for your whole body. It takes squats to a whole new level and it only takes about five minutes to do. To do the jump squat, Stand with your arms at your sides and your feet shoulder-width apart, squat down until your knees are bent at 90 degrees then jump into the air whilst swinging your arms up. Land back down on slightly bent knees and lower yourself into a squat position.

Burpees.

Burpees is an intense type of exercise that engages nearly all of your body but it doesn’t take much time to do and you can do it at home. To perform the burpees, start in a plank position and then bring your legs in towards your chest, then jump into the air with your hands above your head. Land back to your previous crouched position and the get back in your plank position.

Mountain climbers.

Mountain climbers challenge your cardiovascular system as well as work all of your muscles at the same time. To do the mountain climber, start in a push up position then raise your butt in the air to form a triangle as you jump one bent leg towards your chest. Keep doing it with both of your legs alternately. Do it for about 5-10 minutes.

Jumping jacks.

Jumping jacks are usually done as warm up exercise but if you add some weights to it, it can get your heart pumping faster and your muscles working. You can burn about 48 calories in 5 minutes. To perform the jumping jack, stand up in a straight position and the open your legs a little bit wider than shoulder-width apart, bring your hands to rest on either side of your body and jump into the air with your hands going over your head as you jump. Keep doing it for about 5-1-0 minutes.

Now you don’t have to worry about skipping gym time, because now anytime can be “gym time”. Taking 10 minutes out of your time everyday won’t hurt your daily business.

WhatsApp number: +971 565 830 067  (Just send us code 2948 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Pretty sure by now you have seen enough abs workouts that you can actually write one on your own, but you still do not feel comfortable with yourself, you don’t feel like you have the body to show for it. Well, that’s just because the lean and sexy body you want isn’t easy to come by, it takes a little more variety, creativity and fun.

We have selected 5 workouts that deliver the fun, creativity and variety, and will have you believing why it is better than anything you’ve tried before perform the exercises 1-2 times per week, make sure you never do it back to back

Kneeling plank

Kneel on the floor and rest your weight on your knee and forearm so that your knees are off or just touching the ground. Be sure your body forms a straight line from your shoulders to your hips, your elbow behind your shoulders and hold the position.

Do 1 set of this, 30-45 reps and rest for 30 seconds

Body bar twist

Stand in a shoulder width stance and hold a body bar or unloaded barbell over one shoulder with both hands holding the bar. Support your cores and twist your upper body until the bar is pointing directly in front of you. Make sure to contract your oblique as you rotate and return to the starting point.

Do 1 set, 10-25 reps and rest for 30 seconds.

Elevator abs

Standing as tall as you can with your feet shoulder width apart and toes pointed outward, keep your arms in front of you at chest height to help maintain your balance. Drop your hips and sit back until your thighs are parallel with the floor, then pause and drive through the hills and lift your body back to the starting position, then squeeze the glutes at the starting position

Do 1 set of elevator abs, 8-10 reps and rest for 30 seconds.

Dead bug

Lie back on your back and with your arms extended fully down your sides, then bend your knees and bring them up so your thighs and knees forms a 90 degree angle and your calves parallel to the floor. Support your core as you lift one arm up and behind your head while you straighten out the other leg up. Return to the starting point without letting your legs touch the floor, and then repeat with the other side.

Do 1 set and 10 reps, and then rest for 30 seconds

Squat

Stand as tall as you can, your feet shoulder width apart and toes slightly pointed upward, keep your arms at chest height in front of you to help maintain balance. Drop your hips and sit back until your thighs are parallel with the floor, pause and drive through the heels, then lift your body aloft back to the starting position; squeeze the glutes at the top of the movement.

Do 2 sets and 12 reps, and rest for 30 seconds.

WhatsApp number: +971 55 432 4361 (Just send us code 3003 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Strength training is an important component of any exercises, whether you’re training to develop muscles or to lose weight. Consider adding a weight lifting program to your workout.

When you perform an exercise poorly, there’s a high risk for error or even injuries. Bad exercise form can make an exercise less effective, which is one thing every exerciser should avoid.

We have highlighted 5 basic exercises gym goers execute improperly more often, and the tips to help you execute them properly.

Barbell bent over row

When you round your back while performing barbell bent over row, it can cause back pain and overuse of the neck muscles. Its important to keep your core tight and your spine flat as you row while performing this exercise.

Lunges

You make two of the most common mistake when performing lunges when you lift your front heel off the floor and bend your knees forward to a point where it extends over your foot. To do this the right way, keep your front heel on the floor and make sure your rear knee is not out to the side but aimed directly at the floor

Pull-ups

When you overextend your back and neck just so you can get your chin over the bar, it can cause you back pain, neck pain or even herniated disc. To do this correctly, try to avoid overextending by keeping your head and chest up while you’re performing pull-ups.

Push-ups

Many exercisers use improper hand placement while doing push-ups, when you position your elbow wider than your hands; it can cause you to overuse your triceps and cause pain to your wrist and elbow. To do push-ups correctly, place your hands (directly) under your shoulders and make sure you keep a neutral spine in order to prevent your hips from pushing up towards the ceiling or sagging towards the floor.

WhatsApp number: +971 565 830 067  (Just send us code 2916 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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So you have been trying to gain to weight all your life, but somehow it just seems that no matter how many burgers and fries you down at Burger King or McDonalds, you never seem to grow at all. Your frustration is shared by many across the globe.

At Trainer.ae, we love it when people achieve their fitness goals and we have written this article to guide and show you how you can gain weight in a healthy and safe way, if you live in Dubai. A lot of people adopt an anything goes approach to weight gain (weight loss too) but this can be unhealthy and counter-productive. You need to understand the factors that inhibit the growth of your weight and find a way to overcome them. Luckily we’ve figured out some proven solutions that just might work for you.

1. Eat More

You’ve got to eat more and increase your calorie intake in order to grow. Some people do have to eat a little bit more than others in order to grow and if you’re one of those people then you’re going to have to work on consciously improving your appetite. Certain foods like chocolate and fast food will really help you grow faster, however they are unhealthy in other ways so we don’t recommend those for you.

What we do recommend are healthy carbohydrates like boiled potatoes (stay away from fries), brown rice and pasta in addition to proteins like lean meat and cottage cheese. Also try to work in frequent snacks into your day. When the right diet is combined with the right workout plans the right results are guaranteed.

2. Compound Exercises

Compound exercises are a group of exercises that involve stimulating multiple joints and muscles at the same time. The benefit of compound exercise such as squats and deadlifts is increased strength and endurance. People with the ectomorph body type typically find it harder to grow muscles and if this is you then note that it might take slightly longer for you to see real results from exercise but one thing is sure: if you combine these exercises with an effective carbohydrate and protein diet, and stick to it, you will eventually begin to reap massive results.

3. Avoid Cardio

Everyone in Dubai seems to drive wherever they’re going and its probably unhealthy for most people.  However in your case we’re going to recommend that you avoid any significant cardiovascular/aerobic activity including long walks (particularly in the Dubai heat), running etc. The reason for this is, cardio exercises will burn too many calories and if you’re struggling to gain weight, those are calories you really don’t have to spare.

4. Sleep Well

Too little sleep and too much sleep are both unhealthy for you. What you need is about 7-8 hours of sleep to allow the body some time to recover, post-workout, and to prime your body for further exercise performance at optimum levels. Interestingly, over-sleeping can actually cause you to gain some weight but this will mostly be fat and that would not be the ideal kind of weight that you would want to gain. Over sleeping is also unhealthy for a number of other reasons.

5. Nutritional Supplements

Weight gainers are nutritional supplements developed to help people like you gain weight. They are usually packed full of proteins, carbohydrates, and nutrients the body uses for growth. They are not magic beans though and you shouldn’t expect to grow twice your size overnight but if taken along with a good diet and in support of a solid exercise plan, weight gainers should make a big difference.

Some good weight gainers out there are Optimum Nutrition’s Pro Gainer, BSN’s True Mass 1200, Muscletech’s Mass-Tech among others. You could do a Google search to find more weight gainer options.

6. Get Professional Help

A Professional Fitness instructor or trainer will have a lot of knowledge on the best methods to help you gain weight in a healthy and safe way so acquiring the services of one is a great idea if you can afford it. Fortunately, if you want to hire a fitness instructor you don’t have to look very far. Contact us here at trainer.ae and we will connect you with the right fitness professional to help you accomplish your goals.

Conclusion

These six easy tips will help you achieve your goals if you follow them with dedication and perseverance. Good Luck

Contact Trainer.ae: get in touch with a personal trainer who can help create a plan just for you.
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WhatsApp number: +971 56 583 0067     (please send code 1741 and we will get back to you asap)
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Trainer.ae does all the relevant checks for you and all our trainers have the right visa and are fully qualified to train you.

Get in touch with us today, our male or female personal trainers can help you look and feel younger. One on one personal training lessons are available in Dubai, Abu Dhabi, Sharja, Ajman or RAK.

Variety is the spice of life and the key to succeeding in your workouts. So whether you’re a beginner or an advanced athlete, resistance bands are the perfect piece of equipment. Adding bands into your workout will constantly keep your muscles guessing and your body changing. These lightweight, portable, fat-blasting bands can be taken anywhere. The following exercises will give you a full-body burn and help you escape the boredom of your regular workout routine. So get ready for the top 10 resistance band exercises.

Seated Triceps Extension

How to do it :

1. Take a seat on the ground
2. Wrap resistance band around your feet
3. Make sure the other side is around you, you are within the circle
4. Lean forward and engaging your ab muscles at the same time and grab other side of the band
5. Palms facing down on the band
6. Begin to extend your hands back until you feel the pressure on your triceps
7. Slowly find your way back to starting position
8. Repeat exercise.

Overhead Press

How to do it:

1. Place band under your feet
2. Stand with your feet shoulder-width apart
3. Lower your body down into a squat position
4. Bring your hands to your shoulders
5. Begin to stand up from squat.
6. Engage your core and lift your hands up in the air, still holding the band
7. Lower back down slowly to shoulder level
8. Go back into squat position
9. Repeat exercise

Upright Row

How to do it :

1. Place band under your feet
2. Stand with your feet shoulder-width apart
3. Place band in your hands
4. Raise your elbows to the sky while keeping your hands close to your body
5. Raise elbows higher than your shoulders
6. Bring yourself back down
7. Repeat exercise

Pull – Aparts

How to do it :

1. Stand with your feet shoulder-width apart
2. Double the band until it feels a couple bands thick
3. Palms facing up
4. Pull the band out and to the sides of your body towards chest level
5. Keep your core tight as you slowly let the band come back in.
6. Repeat exercise

Side-Stepping Lunge

How to do it:

1. Place band on ankles
2. Stand with your feet shoulder-width apart
3. Twist band so that it looks like an X
4. Pull the band apart with your legs so that you can feel tension in your hips
5. Lower down into a quarter squat
6. Start to step out to the side
7. Keep glutes and core tight
8. Switch sides, step to the left squat hold and lift, move to the right, squat hold and repeat

If you can look beyond the sweat and want a fast burning calorie class with lots of music and dance steps then Aerobic exercise is just the thing for you!

Here are some of our favorite aerobic workout steps: 

Chorus Line Kicks Suggested DANCE Move

1. Stand with hands on your hips
2. Feet together
3. Begin by make a small bounce jump
4. Once both of your feet hit the floor again, raise your right leg straight into the air
5. Remember your knee must be perfectly straight and toes pointed forward.
6. Once your right leg comes back to the floor, prepare to make another bounce jump
7. This time with both feet coming back to the floor to finish
8. Repeat as many times as you can

Step Touch Suggested Move

1. This exercise simply invited its participants to step side by side
2. Start to move your arms back and forth
3. Bring your arms inf front to add to your exercise
4. Once confident you can begin to alternate more moves or use a step platform

Step Out Suggested Move

1. Stay in a comfortable spot
2. Legs apart
3. Begin to alternate weight back and forth using one leg
4. Your other foot should continue to tap lightly on the floor
5. Keep moving your arms to the rhythm
6. Add on more steps when you begin to feel comfortable with this workout

Important : Warm up stretches and cooling down stretches are very important. If you’re taking aerobic classes then the tutor will teach you these every session, so pay attention and remember to do the same when exercising at home.

For many of us hard at work, lunch hour couldn’t come any sooner. However, instead of protesting that there’s never enough hours within the day to hit the gym or go for a jog after work, why not use your lunch break to complete some easy exercises. Sitting all day can be cause injury to your posture, leaving many of us aching or clicking our backs and necks every hour or two.

So we’ve come up with a solution, prepare a meal the night before so it’s ready to go after you’ve finished exercising. Luckily for us the sun is here so a quiet park or empty office room is the best place to set up your exercising spot, you never know it might even result in becoming the new cool area for all staff members to join in with the exercise too.

Star Jumps

Why star jumps?

It’s time to wake and shake yourself up! Star jumps will help boost your heart rate, allowing you plenty of energy to complete the day.

How to do it :

1. Stand with your feet shoulder width apart
2. Slightly bend your knees
3. Squat and jump vertically
4. Once you land, remember to be in a squat position
5. Repeat 4 sets of 10 reps.

Push Ups

Why push ups?

Push ups are an excellent exercise to help strengthen your core muscles, they don’t require any equipment or much space to practice.

How to do it :

1. Lay on your front
2. Arms shoulder width apart
3. Your arms should be straight in starting position
4. Squeeze in your glutes and tuck in your tummy
5. Begin by slowly lowering your arms until they reach a 90 degree angle or until your chest almost touches the ground.
6. Hold this position for 2 seconds then gently bring yourself back up to starting position.
7. Repeat 4 sets of 10 reps.

Calf raise

Why calf raise?

From all that sitting, you need to get your feet moving. This exercise will help build stronger and more toned calves. Calf raises don’t take up too much space and require no equipment to complete the exercise, unless of course you would like to hold light dumbbells in your hands.

How to do it :

1. Stand with your feet slightly apart
2. Toes pointing forward
3. Lift your heels off the ground
4. Hold the position once you’ve come up for a second or two
5. Slowly lower your heels back to the ground
6. Repeat the exercise, 4 sets of 10 reps

Jumping Lunges

Why jumping lunges?

Jumping lunges are a great way to finish your workout. No exercise equipment needed, it’s just you and your heart pumping one last time before you sit down for your already prepared meal.

How to do it :

1. Stand with one foot in front of the other (lunge position)
2. Lower into lunge position
3. Feet must be pointing straight forward
4. Use your arms to help you lift your body in the air
5. Whilst in the air switch your feet around
6. Repeat – 2 sets of 10 reps

Have you been training endlessly and just dying to achieve well defined powerful strong arms? Building and maintaining  a strong set of triceps isn’t easy but when you make it a primary priority it will happen!

It is important to train safely and be informed rather than causing major injuries.

Triceps – Three Different Heads:

1. Medial Head
2. Long Head
3. Lateral Head

To build the arms you desire it is essential all three of these heads are targeted regularly as you exercise. The exercises below are suggestions you can incorporate into routines that will target all three of the heads.

Triceps Dips.

How to do it :

1. Personally I would start by sitting on the chair or platform
2. Pointing toes forward slide your body of the chair or platform but continue to hold the edge with both hands.
3. Hold yourself up with arms
4. Keep your body close to the chair
5. Slowly lower your body as you bend your elbows behind
6. Ensure your arms are supporting your body weight
7. When you’re lowering your body, make sure triceps are parallel to the ground
8. Hold for 2 seconds
9. Repeat the exercise

Overhead Lateral Triceps Extensions

How to do it :

1. Take a seat on a bench
2. Begin by raising left arm vertically overheard
3. Bend arm to the elbow
4. Lower the dumbbell sideways behind your head
5. Hold this position and go back to starting possition
6. Swap arms and repeat

Reverse One-Arm Cable Triceps Extensions

How to do it :

1. Use a cable station machine
2. You can choose to use one or both arms
3. Tuck your arm(s) and elbow(s) tightly into your torso
4. Focus on not moving your upper body
5. Grip the handle with palm of your hand facing upwards.
6. Bend at the elbow(s) and squeeze triceps when you reach the bottom
7. Hold position then begin to slowly raise the cable back up
8. Repeat exercise.

Full squat – 5 sets of 8-10 reps

Leg press – 3 sets of 10 reps

1. Sit down onto the machine
2. Place legs on machine platform directly in front
3. Lower safety bar beside you
4. Press your feet onto the platform pushing it up
5. When your legs are fully extended it is important to make sure you do not lock your knees!
6. Begin to slowly and in your own time lower the platform
7. Your legs should make a 90 degree angle
8. Go back into the starting position and repeat.

Hamstring curl – 4 sets of 10 reps

1. Before sitting on the machine, adjust it to your height so you will be comfortable
2. Sit on the machine
3. The lever should be positioned on the back of your leg
4. Ensure your toes are pointing straight
5. Curl your legs back as far as possible and hold
6. Bring the legs back to the starting possition
7. Repeat exercise

Stiff-leg deadlift – 3 sets of 4-8 reps, increase weight and lower reps with each set

1. Bar should be positioned in front of you
2. Grasp the bar with palms facing down
3. Stand with torso straight
4. Your legs should be spaced apart
5. Your knees should be slightly bent
6. Bending your hips but keeping your back straight
7. Lower barbell over your feet
8. Bring your torso up by extending your hips
9. Go back into starting position
10. When you’re ready, repeat

Leg extension – 5-8 sets of 10-15 reps

1. Add or take off weight
2. Sit on the machine
3. Legs positioned under pad whilst holding side bars
4. Using quadriceps extend your legs forward
5. Ensure the rest of your body stays seated
6. Hold the position
7. Carefully lower the weight back to starting position
8. Repeat