We are now into the 2nd third of Ramadan, where we dip into our fat reserves. It’s hard. We are tired, we are grumpy, but we must not forget the beauty that Ramadan brings. The month of fasting is not meant to change our schedule, but rather change our hearts, and make us better human beings. These ten days are the days of forgiveness. For those who are continuing some semblance of an exercise routine during Ramadan, bravo! It’s not easy, is it? Here is a workout I did today, before I did light cardio (2 mile walk). Safe to say, I’m a little light headed at the moment 😀
Remember! If you are lifting weights, go lighter and add a set or increase repetitions.
This is a great set of exercises that incorporate pushing and pulling motions for the upper body. These moves require balance, which will challenge your core.
Aim for 3 sets of each
Balancing bicep curl – 12 reps, each arm – raise one leg and flex your knee and perform the bicep curl. Complete the reps and switch sides
Tricep Extension – 12 reps – with a dumbbell or resistance band (see video). Or you can perform skull crushers on a bench
Bent Over Row with weight plate – 12 reps – or you can use dumbbells
Leaning One-Arm Side lateral raise – 12 reps, each arm – lateral raises work the front and middle deltoids
Forearms to Hands BOSU Plank – 10 reps, each arm (see pic) – if you don’t have a BOSU handy, you can easily perform this move from forearm plank to hand plank
Smith Machine Pull-up for 60 seconds, or 10 reps (see pic) – if you don’t have a Smith Machine at home (who does?) then take a resistance band shoulder height, and shoulder width apart and extend out, hold for 20 seconds, feeling the resistance.
(Photo credits from FitnessRx.com)