Five trainers from various athletic disciplines coach you from home as part of the SFA’s national wellness campaign
The Saudi Sports for All Federation (SFA) is proud to build on the Baytak Nadeek (#بيتك_ناديك) program by rolling out a new phase: Official Baytak Nadeek Trainers. These trainers will connect with you online and keep us all fit and healthy during our stays at home!
Fahad Saud Fahad Al-Sahli | Instagram @Fahad_Sahli959
“Working out is not only great for the body, it is also an excellent way to fortify yourself mentally.”
Looking for quick and effective 20-minute workout? Fahad is challenging you to a low to medium intensity workout. Warm up with him and join in for some weighted squats, planks, cardio, and some upper body. Grab a sturdy chair and a backpack (filled to your weight preference) and get moving.
Abdullah Abdulbasit Abba Fallatah | Instagram @AboodFalatah
“People will start noticing that big improvements come from small steps.”
In his most recent video, Abdullah curates a workout to target upper body strength. He first guides you through a warmup of jumping jacks, burpees and inchworms. And he then continues to challenge you to a round of 20 pushups, 20 dips, 5 pike pushups, and a 30 second plank. Strive for four rounds of these workouts with a minute and half rest in between.
Najia Saleh Alfadl | Instagram @JiaAlFadl
“Creating this virtual Baytak Nadeek community helps us stay connected and inspired for a better life.”
Najia’s second workout targets your flexibility, mobility and balance. Don’t forget to warm up before you get started with a focus on your wrists. She guides you through a pushup variation, ab-burning twists and kicks, shrimp squats (a hybrid between a squat and lunge), reverse pike outs, and a set of supermen. Follow along these bodyweight exercises for 3-5 rounds.
Ahmad Al Mosabi | Instagram @Racer.KSA
“If you stop training, you stop thinking.” – Ahmad
The muscles in your upper and midback help stabilize your shoulder joints, which helps improve your form in almost every upper body workout. Ahmad shares a workout series to help keep your back muscles strong. Grab a large jug of water or a lighter jug of juice and follow along the exercises. Repeat the set three to four times. Want more? Ahmad supplements some cardio too with some jump rope, thrusts, and burpees.
Aya Alduhaiman | Instagram @AyaFitness_
“Rather than scouring the internet for different workouts, Baytak Nadeek conveniently groups different workouts in one place.” – Aya
Aya shares a 25 minute cardio routine choreographed by T25 trainer Shaun T. If you are bored of the same old cardio routine, this workout will keep you motivated with fresh moves throughout including jumping jacks, jogging in place, and lunge jumps. There is a trainer that demonstrates all the modifications for those who prefer low-impact exercises. Hit play and go at your own pace.
You might have missed Part I of the Baytak Nadeek Trainer workouts, so visit it here! And don’t forget to warm up and cool down as part of every workout you do.
Healthy Living is a frequently updated content section brought to you by the Saudi Sports for All Federation. In the spirit of supporting our #HealthyActiveCommunity, we’re sharing tips around wellness, physical activity and more!