Fitness trainers tell us how to stay fit at home

No gym? No problem.


KARACHI: All gym bros and sisters are hating the fact that their gyms are closed nowadays, and before we judge them for being so obsessive about their fitness, let’s remember that it wouldn’t be the worst idea to stay physically fit right now.

Why? Because being cooped up at home, cut off from your friends and family, can be debilitating for your mental health and otherwise mood. Also, staying inactive will also be bad for your physical health.

For this reason, many trainers are now offering home-workout videos for those who do not have equipment of weights at home.

Zain Nawab, owner of ZENfit, has also started uploading videos of workouts one can do from home. “There will be a new video everyday,” he tells Cutacut, “focusing on cardio, strength and HIIT workouts.”

Luckily, they suit the needs of both beginners and those on a more advanced level.

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HOME WORKOUT SERIES – Pt 1 • • Get yourself a mat and a bottle of water and start working out in the comfort of your own living room! 🏋🏻‍♀️🏋🏻‍♂️ . . 1️⃣ PUSH UP // Place your palms on the floor shoulder width apart, keeping your upper body in a straight line raise and lower yourself using your arms. If you’re a beginner place your knees on the ground and continue the same motion . . 2️⃣ SQUAT // stand with your feet shoulder width apart and go down in a 90 degree squat and push yourself straight up to complete one rep, making sure your feet are flat on the ground . . 3️⃣ QUICK FEET // being your feet at hips width, lower your body down into a half squat position. Lift up your heels so you are on the balls of your feet. Hold this body position, then start running as fast as you can on the spot . . 4️⃣ MOUNTAIN CLIMBERS // begin in a straight plank with your palms on the floor. Bring your right knee towards the chest and quickly switch and pull your left knee in. Alternate this move as fast as possible . . ⏱DURATION⏱ : 1️⃣8️⃣ minutes ✖️Perform each exercise for 30 seconds followed up by a 15 second rest – apply to all 4 moves mentioned above. REPEAT the cycle 6 times✖️ . . Keep watching this space for tomorrow’s workout! Stay home stay safe and wash your hands! 🙌🏼🙌🏼 . . . . . . #zenfit #zenfitgym #zenfitgymkarachi #zenfitkarachi #zainnawab #trainwithzain #workfromhome #workout #homeworkout #homeworkoutvideos #corona #coronaisolation #socialdistancing #socialdistancing2020 #fitnessmotivation #fitness #fitnessjourney #fitnation #fitspo #motivation #fridayvibes #wod #workoutoftheday #workouttips #karachi #karachiites #pakistan

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Zain says that his workouts can be done daily but if you can’t then one should do these workouts 3 to 4 days in a week.

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HOME WORKOUT SERIES – Pt 6• • • Get yourself a mat, a bottle of water and weights to start working out in the comfort of your own living room! 🏋🏻‍♀️🏋🏻‍♂️ . . 1️⃣ WIDE GRIP DUMBBELL ROWS // Stand holding a pair of dumbbells in front of your thighs with a palms-down grip. With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you. . 2️⃣ FORWARD LUNGES WITH WEIGHTS // Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your sides. Pack your shoulders down and engage your abs. Step your right leg forward, and then bend both knees to lunge down. Your back knee should hover just above the ground, with your front leg bent to a 90° angle. Repeat on the left leg. Alternate legs for the desired number of repetitions 3️⃣ DOUBLE LEG JACKKNIFE // Start by lying down on your back with your feet off the ground. Now bring both knees towards your chest and simultaneously lift your upper body as well. . 4️⃣ DUMBBELL SNATCH // Grab two dumbbells. Bring them in front of your thighs. Slightly bend your knees. Swing the dumbbells between your legs forcefully and reverse the direction. . 5️⃣ RENEGADE ROWS // Begin in a full plank with dumbbells in hands, Engage your abdominals drawing the belly inward towards your spine. Pull right dumbbell up toward right hip bone keeping weight close to your side. Slowly return it to the floor and repeat with the left dumbbell. . ⏱DURATION⏱ : 2️⃣0️⃣minutes ✖️Perform each exercise for 30 seconds followed by a 30 second break. Repeat each exercise 4 times then move to the next exercise . Keep watching this space for tomorrow’s workout! Stay home stay safe and wash your hands! 🙌🏼🙌🏼 . . . #zenfit #zenfitgym #zenfitgymkarachi #zenfitkarachi #zainnawab #trainwithzain #workfromhome #workout #homeworkout #homeworkoutvideos #corona #coronaisolation #socialdistancing #fitnessmotivation #fitspo #karachi #workoutroutine #immunesystem #wod #stayhealthy

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Pervez Rayani says that if you don’t have equipment or weights, best workout one can do is calisthenics, which includes push-ups, squats, lunges and all floor exercises. Thankfully, even 30 to 40 minutes a day would be enough not just to stay fit physically, but it will work wonders for your mental health too.

“I think more than workouts, your nutrition is important. Keep your protein intake high and load up on Vitamin C to keep your immune system active.”

Zain reminds us that it’s a bad time for everyone, including gym owners. “Businesses have been hit badly. We don’t know how long we’re shut down for or how we will cope with the current situation if it gets worse. But for now, finding the best in every situation is what we can do and what we are trying to do.”

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