Blog

AES-11: New Cycle starting Sunday 9th of June

AES-11: New Cycle starting Sunday 9th of June

Welcome to the next six weeks of Aesthetic! 💪. Get ready for epic pumps and innovative ways to stimulate muscle growth, all while having a blast. Look out for new methods to boost intensity and volume, along with the return of some exercises that are making a strong...

Nail Standing: An Intriguing Path to Wellness

Nail Standing: An Intriguing Path to Wellness

Introduction Nail standing, an ancient practice often associated with martial arts and meditation, is a fascinating form of exercise that offers a variety of health benefits. It involves standing barefoot on a bed of nails, which, despite sounding daunting, is a...

Two Simple Ways for Fat Loss Without Tracking Calories

Two Simple Ways for Fat Loss Without Tracking Calories

One thing that frequently crosses my mind is how to make nutrition simpler for you. Changing habits in today's world is tough with all the distractions and stress. Add in loads of conflicting nutrition advice, and it's no surprise that many feel overwhelmed. Yet, we...

Navigating the First Steps of Your Fitness Journey

Navigating the First Steps of Your Fitness Journey

Starting a new fitness regimen can be exciting, but it's also easy to fall into traps that stall progress. Whether you're returning from a break, recovering from an injury, or beginning a new training cycle, it's important to set realistic expectations to maintain...

Back to Basics: Simplifying Your Fitness Routine for Better Results

Back to Basics: Simplifying Your Fitness Routine for Better Results

Knowing what levers to pull to really get fitter is more simple than you might think. It usually comes down to just a few basics. But that doesn’t mean it’s easy. We naturally get distracted and tempted to add one thing after another on top of our workouts. Or try an...

220g Protein – 0 Bars or Shakes

220g Protein – 0 Bars or Shakes

This week, we delve into the significance of protein in enhancing muscle mass, increasing caloric burn, boosting energy levels, and reducing cravings. Let's explore practical ways to integrate protein-rich meals into your daily diet, complete with detailed ingredients...

HYROX COMPETITION Rulebook

HYROX COMPETITION Rulebook

HYROX consists of a 1 km run followed by one workout, repeated 8 times. In order to complete the entire HYROX race and receive a valid finishing time, the participants must complete the runs and workouts in the designated order (run, workout, run, workout, etc.) until...

AES-10: New Cycle starting Sunday 21st of April

AES-10: New Cycle starting Sunday 21st of April

SQD5 is not just about building muscle and looking good; it's a comprehensive approach to improving your overall fitness and health. It focuses on enhancing your functional movements, strength, flexibility, and cardiovascular endurance, all while promoting a...

Master the Art of Protein Prep

Master the Art of Protein Prep

A Week's Worth of Healthy, Time-Saving Meals **Introduction** In the hustle and bustle of daily life, maintaining a nutritious diet can be a challenge, especially when time is short. One of the most common dietary pitfalls is reaching for quick, carb-heavy snacks when...

Advanced Nutrition Tactics

Advanced Nutrition Tactics

What World Champions Have in Common There are two truths about people who have reached expert level. World Champions always use the fundamentals. Fundamentals don’t unlock World Champion results. Every player, competitor, or team that wins a world championship sticks...

Grow a butt. Lose a gut.

Grow a butt. Lose a gut.

Every day, I receive inquiries via email or direct message from individuals seeking advice on enhancing their chest muscles and firming their abdominal area. Implicit in many of these queries is the desire to target specific body parts for growth or fat reduction. A...

It’s Time To Get Hyrox Ready with SQD5

It’s Time To Get Hyrox Ready with SQD5

We have joined forces with Europe's largest fitness race HYROX, becoming the Official training centre for HYROX in Qatar.The SQD5 training system is the perfect program to get you race ready. In addition to our existing progressive, science-based training programs, we...

How To Get Better At Pull Ups

How To Get Better At Pull Ups

With a little practice and some helpful tips, anyone can get better at pull ups. In this guide, we'll go over some beginner-friendly steps to help you increase pull ups in your training.   Pull ups are an excellent exercise that work multiple muscle groups in the...

Leg Day Warm Up Exercises & Routine

Leg Day Warm Up Exercises & Routine

Before engaging in any kind of physical activity, it is important to warm up. This is especially true for leg day. Warming up before leg day helps to reduce the risk of injury, improve circulation and flexibility, and help to prepare your body for a more strenuous...

Is a Personal Trainer Worth It?

Is a Personal Trainer Worth It?

Are you looking to get back into shape, but feeling lost with all the health and fitness advice out there? Hiring a personal trainer may be just the resource you need. But is it worth getting a personal trainer?    In this article, we’ll weigh the pros and cons...

Printable Kettlebell Workouts & Exercise Routine

Printable Kettlebell Workouts & Exercise Routine

Are you looking to get fit with an exciting and challenging exercise? Kettlebell workouts are an amazing way to build strength, balance, and flexibility.   With their combination of cardio and strength training, kettlebells provide a complete workout that will...

Should I Lose Weight Before Building Muscle?

Should I Lose Weight Before Building Muscle?

Is it better to be leaner before starting a strength training program? Are there any benefits to being heavier when trying to bulk up? The reality is that it depends on a variety of factors, including your current weight, body composition, and fitness goals.  With the...

How to Do The Perfect Pushup Workout For Upper & Lower Chest Muscles

How to Do The Perfect Pushup Workout For Upper & Lower Chest Muscles

We know push-ups are great for building upper-body strength, but how do you know you’re doing them correctly? Here’s a short guide to get you started on the right track.  Perfecting Push-ups For Chest Definition A push-up primarily works the chest, shoulders, triceps,...

7 Exercises To Do Every Day: Easy Workouts to Stay Fit & Healthy

7 Exercises To Do Every Day: Easy Workouts to Stay Fit & Healthy

Looking for an easy workout you can do daily to fill in spaces in between gym classes, or stay consistent while traveling? We’ve got seven simple workouts that you can do every day.  7 Easy daily workouts to do Each of these everyday exercises can be done at the gym...

Personal In Home Coaching for Women in Doha

Personal In Home Coaching for Women in Doha

Get Fit With Squad 5 Training Personal In Home Coaching for Women in Doha Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility.Each one has different benefits.SQD5 provides 55-minute sessions of...

How to Make Lasting Changes to your Diet

How to Make Lasting Changes to your Diet

Committing to a well-rounded gym routine is an amazing goal especially if deciding to join Squad5. But also what you commit to outside of the SQD5 Studio is also important. In fact, it completes the entire package — if you’re completing out all the reps but...

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