Tell us a little bit about yourself
I started my fitness journey when I was twenty and chose to completely switch my unhealthy life around. I was soon addicted to the 'health and fitness life' and decided to pursue a career within the industry. Since then I have worked in multiple places starting in Manchester followed by Dubai. My focus is moreĀ on "General" health and fitness rather than bodybuilding or something more specific. I believe that fitness isn't just about the exercise we do, but also a healthy mindset and mentality that needs to be developed.How does a personal coach stay fit without using a gym?
One of my areas of expertise is boxing and it's something that I've always enjoyed and used to stay active and fit even when I don't have access to a gym. My skipping rope, pads, and gloves go everywhere with me, even on holidays! Whenever I choose to workout away from a gym environment, I tend to focus on skipping, shadow boxing and bodyweight exercises.3 exercises to stay fit without the gym
Squats
![Squats by Bilal Aldean](https://cdn.shopify.com/s/files/1/0635/3194/2139/files/Bilal-Aldean-Squats-1024x755.jpg)
This, in my opinion, is the ultimate movement that every person should include in their training. The benefitsĀ of a squat are immense, especially when it is performed with the correct technique and focus. Depending on your ability I would recommend:
3 - 5 sets: aiming to achieve 12-20 reps per set
(Weights and Stance variations can be included to progress the exercise)
Planks
![](https://cdn.shopify.com/s/files/1/0635/3194/2139/files/Bilal-Aldean-BW-1024x626.jpg)
Again, another nice and easy whole-body exercise, if it is done with the correct focus. This allows you to engage many muscle groups all at once. Depending on your ability I would recommend:
3 - 5 sets: aiming to achieve 20sec + per set
(Weights or variations in raising a leg or hip rotations can be added to progress the exercise)
Mountain Climbers
![](https://cdn.shopify.com/s/files/1/0635/3194/2139/files/Bilal-Aldean-Work-Out-1024x585.jpg)
This is a great exercise to activate the whole body and allows the heart rate to elevate without the needĀ for too much impact like running or jumping. Depending on your ability I would recommend:
3 - 5 sets: aiming to achieve 15-30 reps per set
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