How to keep fit for free

5 exercises to try at home using potatoes, stairs and a couple of chairs

Ahmed Jaber of personal training company Elite Aesthetics DXB offers five great exercises to do at home for free with a sack of potatoes, a flight of stairs and two chairs.

Dubai is filled with plenty of amazing places to train outdoors and depending on your strength and workout needs, with a little time and imagination, you can also turn many household items into fitness equipment. If you have a large sack of rice or potatoes in your house, you are good to go. The rep range for these exercise suggestions should be six to eight for strength, ten to 12 for building muscle and 15 to 25 for endurance.

Upright rows
Place your sack upright on the floor. Stand with your feet shoulder-width apart and grip the top two corners of the sack. Bend your knees and lift it up until you are in a standing position. Pull the sack upwards from your waist to your chest while ensuring to keep your shoulders pointing to the ceiling. This exercise is great for the trapezius muscle, the deltoid and biceps.

Weighted squats
Place the sack behind your neck, grasping it tightly. Keep your feet shoulder-width apart and squat until your bottom is 90 degrees to the ground, making sure your back is straight and your core is tight. This is a fantastic way to build up the thighs and hips.

Stair climb
All you need is a few flights of stairs. Sprint up three floors, then walking up three and repeat. This exercise offers great high intensity interval training and burns fat.

Push-ups
These are great for working your chest – use your body weight to your advantage. It’s perfect for working the core and scapular stabilisers, as well as the chest.

Triceps dips
Place two chairs back to back a few feet apart. Hold the top of each chair and lift your weight off the floor, then dip downwards until your arms are at a 90-degree angle from the starting position to work your triceps.
Elite Aesthetics DXB, www.facebook.com/eliteaestheticsdubai (055 536 7718).

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