The perfect post-Ramadan training programmes

Gymnation's Kyle Evans

Ramadan and Eid can be a time when training routines, and particularly diets, can slip. Here, Gymnation’s Kyle Evans shows talks us through how to get back on track.

Known as the ‘Original RocknRolla’ and conditioning and strength coach for many top rugby players and professional fighters back in South Africa, Kyle knows how to train you like a pro athlete.

Eyeing up on food intake, consuming larger portions and that calorie rich goodness, or inactivity during the day, more than usual, can all contribute to weight gain during Ramadan. And while getting back to your normal routine seems easy, getting back into shape or your dietary habits can be though. However, there are some simple rules, that can make this transition easier.

Pro tip – The Perfect Weekly Workout Routine: When someone has stopped training or trained less than usual during the month of Ramadan, they would need to ease back into working out. It’s very important to not overdo anything and begin with what works for you. There is no perfect formula for everyone, but I would say in general to start with three times a week, if you’re aiming to get back in shape.

Make sure you’re fully stretched and warmed-up, this will help prepare the body for exercises. Especially when weightlifting, cross fit or boxing; pick 5-6 lower and upper body stretches and warm up for 5-10 minutes. Try and keep intensity low preferable at 50-60 % of your perceived competence. Try and build the pressure gradually over the next three weeks.

Pro tip – Eating Well: Remember, weight loss is 80 % diet and 20 % exercise. The optimal number of small meals would be 4-5 a day, at regular times. This also helps you from feeling overly hungry and avoid binge-episodes.

Functional Program for Women:

  • 10-min stepper warm up

Super set:

  • 05 ball slam (5 kg medicine ball) /10 air squat
  • 10 ball slam / 20 air squat
  • 15 ball slam / 30 air squat

Super set:

  • 20 mountain climbers / 5 step up (each leg)
  • 30 mountain climbers / 8 step up (each leg)
  • 40 mountain climbers / 10 step up (each leg)

Super set:

  • 03 burpees / 10 lunges
  • 06 burpees / 20 lunges
  • 09 burpees / 30 lunges


  • 03 x 20 crunches
  • 03 x 20 Romanian twists with medicine ball
  • 03 x 40 bicycle crunches

Functional Program for Men:

  • 05 min assault bike plus 5 min rower
  • 05 rounds (fast as you can)
  • 10 wide push-ups
  • 10 sit-ups
  • 10 regular push-ups
  • 10 crunches
  • 10 diamond push-ups
  • 10 leg raises
  • 02 min rest

Super set:

  • 05 ball slam burpees 50 battle rope
  • 10 ball slam burpees 80 battle rope
  • 15 ball slam burpees 100 battle rope

Spotlight Kyle Evans:

After snapping his rotator cuff in 2009, Kyle became a strength and conditioning coach, training people for fitness and weight loss purposes including top athletes and professional fighters.

Kyle offers a unique and 100 per cent tailor made training regime which according to him is the only acceptable way forward to achieve and meet results.

There are a few different attributes that make him a legendary trainer, Kyle has shown consistency, professionalism and dedication throughout his career, and will continue to do so.


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