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Nutricrave, Fitness and Nutrition
عربي
Home workouts

Train at home, with a plan that moves forward.

A mat and your own body are enough to start. Add a pair of dumbbells, a set of bands or a pull-up bar and the plan grows with you. Every Nutricrave home workout is written for your space and your equipment, with quiet options for a flat, every exercise pictured.

Dr. Sameeh AmrClinical nutritionist and pharmacist
An exercise mat half unrolled in a living room with adjustable dumbbells, a red mini band and a phone showing a timer: the living room as a training room
What do you have?

The same session, whatever you own.

Pick what you have at home and see a full body session built on it. Every one trains legs, push, pull, hips and core.

  1. Chair squat: StartChair squat: FinishChair squat3 × 10 to 15
  2. Incline push-up: StartIncline push-up: FinishIncline push-up3 × 8 to 12
  3. Glute bridge: StartGlute bridge: FinishGlute bridge3 × 12 to 15
  4. Walking lunge: StartWalking lunge: FinishWalking lunge2 × 8 each leg
  5. Superman: StartSuperman: FinishSuperman2 × 10
  6. Plank: StartPlank: FinishPlank3 × 20 to 30 s

Examples only. Your plan sets the exercises, the sets and the rest for you, and how to make them harder.

What the plan gives you

A home plan for your space and kit.

Built on what you have
Nothing at all, dumbbells, bands, a kettlebell or a pull-up bar: the exercises fit your kit and your floor.
Harder week by week
More reps, a slower lowering, then a harder version: an incline push-up becomes a push-up, then one with the feet raised.
Quiet when it needs to be
No jumping for a flat or for sore knees: a full session that keeps the neighbours happy.
Short sessions that count
Twenty to forty five minutes, warm-up included, on the days you have.
Who it suits

Is this plan for you?

  • You cannot get to a gym, or prefer not to.
  • You are starting from zero and want to begin at home.
  • You have a few dumbbells or bands and no plan for them.
  • You live in a flat and need quiet workouts.
  • You are short of time and want short, complete sessions.
The consultation

What the doctor looks at

  • Your equipment and space
  • Your level and any pain
  • The days and minutes you have
  • Your goal and your nutrition plan

You answer most of this in the booking form, so the consultation is spent on you.

Myth or fact

Heard it before? Check it here.

Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.

  • 01

    Home workouts are only good for beginners.

    Myth or fact?

    Home workouts are only good for beginners. Myth.

    With harder versions, slower reps, dumbbells or bands, a home plan keeps working for a long time. Many people train at home for years.

  • 02

    Short sessions can be enough.

    Myth or fact?

    Short sessions can be enough. Fact.

    Two or three sessions of thirty to forty five minutes, done every week and made a little harder over time, are enough for real progress for most people.

Questions

Before you book.

What people usually ask about this plan.

Something else on your mind?

Ask Dr. Sameeh on WhatsApp

Yes, especially at the start. Squats, push-ups, bridges, lunges and planks, made harder week by week, build real strength. Dumbbells or bands let the plan keep going for longer.

A mat, then a set of resistance bands and a pair of adjustable dumbbells. A sturdy step and a pull-up bar come next. The plan tells you what is worth buying for your goal.

Yes. The plan can use only quiet exercises, with no jumps at all, and still be a full session for every muscle.

More workout plans

Training for every goal.

And the food that goes with it

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Ready when you are

Book your workout plan.

Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.

Your goal

The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.

Online, wherever you train.

  1. 01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
  2. 02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
  3. 03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
  4. 04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.
Ask on WhatsApp