Hardest Way To Train Is Through Aerobics | Day 10 of 100 workouts with 100 fitness Experts

Ajouté : 2026-05-09

[00:00:00]Today's day 10 of shooting 100 workouts with 100 fitness experts. It's going to be different. It's going to be special.

[00:00:05]We're doing functional aerobics workouts.

[00:00:14]I'll be working with coach F. He's a functional workout coach. He's a personal trainer based in Dubai and in the UAE. He'll be taking me through functional aerobics training. We are going to skip the aerobics part because of the music, but then we're going to work on functional movements. Let me not waste any time. Let me let you meet coach Fi and introduce the workouts.

[00:00:30]>> Hello, my name is Fedi. I'm a personal trainer. Uh currently now I'm locatedating in uh Dubai. So I'm a personal trainer now for around uh more than 8 years I have this experience. So I'm certified in kettlebell functional training also like basically personal training, strength, conditioning, all of these types. So today we will going to do a challenge for all the fundamentals of the body weight uh like pushing pattern, pulling pattern, squatting and what exercise for the core. So this is a challenge will be from two rounds. First one will be as much as possible and second round will be with the time.

[00:01:14]>> Hey bro, I feel excited and scared at the same time. How are we going to start this workout? So today we will work for the fundamental movements pushing pattern pulling squatting and exercises for the core stability or full body.

[00:01:29]>> Oh yeah full body. So we will do two uh two rounds. First one will be as a vertical for all the patterns. Second one will be horizontal for all the patterns also.

[00:01:39]>> Okay. Wow. I'm more than excited to get this. But before we get started who is a function aerobics for? It's okay for all the people because it's a compound movements between like uh a lot of uh fitness components. So this is a way to get more healthy have a good cardiovascular system strength endurance all the movement pattern will get evolved by the timing.

[00:02:01]>> Wow. So you want to know that it's for everyone let's get this ball rolling.

[00:02:07]Woo.

[00:02:10]All right. How we going to start?

[00:02:13]Okay. So, first one will be like uh depth.

[00:02:17]>> Depth.

[00:02:18]>> Yeah. Uh pull-ups.

[00:02:20]>> Pull-ups.

[00:02:21]>> Squats.

[00:02:21]>> Squats. Okay.

[00:02:22]>> Um maybe leg raise or or >> leg raises. Okay. What are we starting with? How many reps are we doing?

[00:02:28]>> We can do 12 pull-ups.

[00:02:30]>> We're doing 12. Yeah. Okay.

[00:02:31]>> 12 pull-ups.

[00:02:32]>> 12 pull-ups.

[00:02:32]>> Uh 18 uh 18 depths.

[00:02:34]>> 18. Okay.

[00:02:35]>> 15 reps of uh squats.

[00:02:37]>> Okay.

[00:02:38]>> And uh 15 reps also for leg raises.

[00:02:41]>> Leg raises. Okay. Okay, we're starting with >> we need to do at this time not more than from 1 minute to 1 and a half minute exercise >> the maximum. No, for all the circuit.

[00:02:51]>> For all the circuit?

[00:02:52]>> Yeah.

[00:02:53]>> Wow.

[00:02:53]>> Are you ready?

[00:02:54]>> Wow. Now I'm worried. I was ready, but now I'm worried. Let's get it rolling.

[00:02:58]>> We can Which place do you need to start?

[00:03:01]>> I think this looks better for pull-ups.

[00:03:02]>> Okay. Yeah. So, when you start, we can do together.

[00:03:05]>> All right. Let's go. How many are we doing?

[00:03:07]>> 12. 12.

[00:03:09]2 3.

[00:03:27]What are we doing? Let's go. Dep Let's go.

[00:03:38]Six, right?

[00:03:51]>> Okay.

[00:03:52]>> What?

[00:03:53]>> Woo!

[00:03:53]>> Let's go. One of my days.

[00:04:05]Five more.

[00:04:07]>> 2 3 4 5 No.

[00:04:39]What do you feel?

[00:04:41]>> This is challenging.

[00:04:42]>> Good.

[00:04:44]>> Wow. I hope we done them the 1 minute mark.

[00:04:48]>> We did it on 1 minute and 20 seconds.

[00:04:50]>> Okay, that was good enough. I'll take it. I'll take it.

[00:04:53]>> How many rounds are we doing?

[00:04:54]>> Five rounds.

[00:04:55]>> Oh my god. Did the reps reduce? Uh, no.

[00:04:59]But we can't take more than 3 minutes.

[00:05:01]>> This is beautiful. This is beautiful.

[00:05:03]>> Renew the power.

[00:05:04]>> Yeah. And usually, unless someone is doing it at home and they don't know, uh, how many minutes should they take between each round?

[00:05:12]>> It depends on the goal. Depends on the fitness level.

[00:05:15]>> Okay.

[00:05:16]>> Depends of the person, >> okay, >> who is doing this exercise. Which phase?

[00:05:21]Depends on everything.

[00:05:23]>> By phase, what do you mean by phase? By phase it it's related by when he started when he works.

[00:05:31]>> Okay.

[00:05:32]>> What?

[00:05:32]>> So amateur, beginner, advance.

[00:05:34]>> Yeah, >> understood.

[00:05:35]>> And related by the goal also.

[00:05:37]>> Okay.

[00:05:38]>> Your goal is endurance, strength, power.

[00:05:42]>> So if it's endurance, how many minutes means of break time should I take?

[00:05:45]>> Uh maybe for endurance because you need to do a lot of reps.

[00:05:53]>> Okay. Maybe more than 90 seconds.

[00:05:55]>> 90 seconds. And if it's strength >> for strength?

[00:05:57]>> Yeah.

[00:05:58]>> From 2 minutes to 3 minutes.

[00:06:00]>> Okay. So, you go longer if you want to work on strength.

[00:06:02]>> Yeah.

[00:06:03]>> Okay. Wow.

[00:06:03]>> Because you need to focus on your power.

[00:06:05]>> Power.

[00:06:07]>> Understood. Now, I hope you got a pen on paper. You ready down there?

[00:06:10]>> Yeah.

[00:06:11]>> Woo. We continue.

[00:06:13]>> Oh my days.

[00:06:15]>> Ready?

[00:06:16]>> Ready. One, two, go. Last round. Go.

[00:06:18]>> Last round.

[00:06:20]Two. Pull up the goal. Ready.

[00:06:23]4 5 6 4 5 6 7 Woo! If you take me through the sixth round, I'll be dead cuz you can't tell me this fifth round.

[00:06:41]>> This is the last one.

[00:06:42]>> Anyway, last and final. Let's make it happen.

[00:06:58]Okay.

[00:07:01]>> Squats.

[00:07:02]>> Squats.

[00:07:04]>> Let's go.

[00:07:04]>> The legs, baby. One, two, three, four, five. One, two, three, four, five. 1 2 3 4 5 seem Oh wow.

[00:07:50]>> Wow. This is beautiful.

[00:07:52]>> Amazing. Good job, bro.

[00:07:54]>> Very challenging.

[00:07:55]>> Yeah.

[00:07:56]>> Who knew body weight could be this challenging?

[00:07:59]>> Woo. The good >> I mean I'm dying.

[00:08:02]>> Yeah.

[00:08:04]>> This type of the workouts.

[00:08:05]>> Yeah.

[00:08:06]>> You can reduce the the the movement.

[00:08:10]>> Okay.

[00:08:10]>> If you can do the depths, you can do it on the floor.

[00:08:13]>> Okay. without the assist thing. Okay, let's hold the thought guys for any beginners who can't do a pull-up, who can't do a dips, who can't do I mean body weightight squats or leg raises, there are modifications and this is what part is going to take us through. So for those who can't do a pull-up, what modifications can they do?

[00:08:32]>> You can do it with a band.

[00:08:34]>> With a band. Okay.

[00:08:35]>> Yes. Or a machine with assist >> or a steed machine.

[00:08:38]>> Yeah.

[00:08:38]>> Perfect. So for those who can't do the dips, what should they do? You can do it on a chair.

[00:08:44]>> On a chair or bench?

[00:08:46]>> Okay, understood. How about the leg raises? Who cannot do hanging leg raises?

[00:08:49]>> No, you can do it as a you can start with the stability movement at first.

[00:08:53]>> Stability. Okay.

[00:08:54]>> Yeah.

[00:08:55]>> Okay. At least now you guys know. Wow.

[00:08:58]This is very challenging.

[00:09:00]>> I didn't >> And now I need a really rest.

[00:09:03]>> Yeah. I mean, we are here for that. This is uh one of the best and many other things. Guys, if you're new to the channel, be sure to like, subscribe, and share this video. I'm doing 100 workouts with 100 fitness experts. So, if you just hopped on right now, you have to understand I'm here with Paddyy is a functional aerobics coach, but today we mainly focusing on the functional movements. How does the body function?

[00:09:26]How does the body move? And then this is a beginner workout. We do not want to introduce any workout, any equipment to it cuz we want to make it as simple and as basic as possible. So, leave a like, share this video, and if you're a fitness expert, leave me a message. I would love to work with you. Wow, this is tough. Let's continue for the next for the next piece of work.

[00:09:47]>> Are you ready?

[00:09:48]>> That was an amazing and tough five rounds.

[00:09:51]>> Good.

[00:09:52]>> What are we doing next?

[00:09:53]>> So, next one will be the same movement, but other otherwise we will do horizontal movements.

[00:09:58]>> Horizontal movements.

[00:09:59]>> So, we started with the vertical ones.

[00:10:01]So, next one will be Russian pull-up.

[00:10:03]>> Russian pull-up.

[00:10:04]>> Push-ups. push-ups.

[00:10:06]>> Okay, single leg for the legs like a reverse lunge but alternating for the balancing also. So, and then we will finish with the core like a crunches to use our >> upper body.

[00:10:17]>> So, are you ready?

[00:10:18]>> I'm ready.

[00:10:19]>> Another five rounds. But this time we will do without reps. We will do uh with timing.

[00:10:26]>> With timing. Yeah.

[00:10:26]>> Yeah. So, now >> we have like 3 minutes >> each round or total?

[00:10:32]>> No, totally.

[00:10:34]>> Oh my god.

[00:10:34]>> Okay. Okay.

[00:10:35]>> So, we can start with the Russian pull-up, push-ups, single leg, 10 10 and we will go for the 3 minutes and after the 3 minutes we can see how many sets we can do.

[00:10:46]>> Do in the >> Yeah.

[00:10:48]>> All right. Set the timer.

[00:10:49]>> Okay. Are you ready?

[00:10:51]>> I'll get the 3minut timer. Woo! I'm ready. Should I use this one or we can take the center?

[00:10:56]>> You can do the same.

[00:10:57]>> Okay. Like this. One, two, go.

[00:11:02]One.

[00:11:07]6 7 8 9 Okay, push-ups.

[00:11:14]Woo!

[00:11:19]4 lunch.

[00:11:28]Woo!

[00:11:33]2 3 4 5 6 7 8 9 Last one.

[00:11:59]Okay, let's go for the crunch.

[00:12:02]Let's go on the floor.

[00:12:04]>> Yeah.

[00:12:04]>> Oh my days, two.

[00:12:23]>> So, one round done. Okay, let's see how many rounds we can do in the three.

[00:12:27]>> Yeah, let's go. I'll go to the straighter one to give you more space.

[00:12:30]Yeah.

[00:12:31]>> Oh my god, I'm going to die here.

[00:12:33]>> Ah, let's go.

[00:12:37]>> 3 1 2 3 4 >> Oh my god. Oh my god.

[00:12:50]>> Let's game.

[00:12:54]Ready?

[00:13:07]Two.

[00:13:10]Three.

[00:13:13]Four.

[00:13:16]Five.

[00:13:20]6.

[00:13:23]7.

[00:13:32]Crunch. Woo.

[00:13:36]Last round. 10 seconds left.

[00:13:37]>> 10 seconds. 10 seconds left. 1 2 3 4 5 6 7 8.

[00:13:52]>> Woo! Time has gone.

[00:13:53]>> Yeah, >> we managed >> Yeah.

[00:13:55]>> to get two rounds from the 3 minutes.

[00:13:57]Try it at home. Let us know how many rounds did you get in the 3 minutes.

[00:14:04]We continue. You're killing me, brother.

[00:14:07]You're killing me.

[00:14:08]>> Me, too. You did better. You did better than me.

[00:14:13]>> I didn't understand how hard it is. Uh, quick question. As someone I understand you do personal training, you do functional, but someone who has best their work around body weight movements.

[00:14:23]What challenges are you facing at the moment?

[00:14:25]>> In my opinion, the biggest problem we are facing in the personal training.

[00:14:30]>> Yeah.

[00:14:31]>> Or three things.

[00:14:32]>> Okay.

[00:14:33]First thing is the quality of movements.

[00:14:36]>> Okay.

[00:14:37]>> Maybe people doing the movement looking correctly but in inside the muscle >> there's no tension. Yes.

[00:14:45]>> Okay.

[00:14:46]>> Activation phase is very important for any one need to go for a good training.

[00:14:52]Second one volume frequency intensity.

[00:14:56]>> Yeah.

[00:14:56]>> All the people when they decided to go to the gym I will go seven days a week. Yeah, >> bro. You did nothing.

[00:15:04]>> But there's no >> you will go to do seven days a week.

[00:15:07]>> So this is the second problem. Third one, unrealistic goals.

[00:15:11]>> Okay.

[00:15:12]>> So someone decided to go to the gym to change his lifestyle.

[00:15:19]>> Yeah.

[00:15:19]>> He alive for a lot of years in a bad bad way.

[00:15:27]>> Yeah. Yeah, >> he decided to go to go to the gym and change everything >> to be imperfect one two 3 months is it's not real ago.

[00:15:36]>> I understand.

[00:15:36]>> So after 1 month, 2 months by time he didn't see any results he decided to go back. So this is a problem now.

[00:15:46]>> Okay. So guys, I will leave his details right below if anyone needs personal training. But come in mind, do not come asking for personal training with unrealistic goals because he's not the type of coach who will attain it. Do not come to him if you're in a position not to learn. You need to be in a position to be coachable in order for you to achieve your goals and to learn better.

[00:16:05]And if you have made it this far, leave a like on the video. We appreciate your support. What are we doing next?

[00:16:09]>> Thank you, bro.

[00:16:11]Nice to meet you, brother.

[00:16:13]We're going to go through this over and over. This is another last and final round of our second uh functional movement. Tell us how many minutes can you do? How many sets can you do in 3 minutes? Let's go. Woo! Let's go, bro.

[00:16:29]Let's go, brother. Woo! I'm ready.

[00:16:33]One, go. One, two, three, four, five.

[00:16:39]One, two, three, four, five. I don't I won't slow you down. I won't slow you down. Let's try and do three the same round. 1 2 3 4 1 2 Let's go.

[00:17:02]3 One 2 3 4 5 1 2 3 4 One round done. Let's go.

[00:17:43]I think we're going to make three. We can make three. One, two, three, four, five. One, two, three, four, five. Woo!

[00:17:59]1 2 3 4 5 2 3 4 5 6 7 8 Oh.

[00:18:40]Oh. Crunches.

[00:18:45]3 4 5 6 7 8 5 Oh, 20 seconds. for 25 seconds. I'm pushing. I need a third round.

[00:19:06]3 4 5 4 1 4 1 4 1 4 1 4 1 4 1 4 1 4 1 4 1 4 1 2 3 4 5 Time has gone. Come on.

[00:19:33]Two and a half. Two and a half is the best I could do. Let me know what can you do in the same temp of time. Wow. I understand you're very busy. How are we finishing this?

[00:19:47]>> Good job, brother.

[00:19:48]>> Also, I need you to know something.

[00:19:51]>> This type of exercise also you can go as a regression and progression. Yeah. And this is a very good type of the workouts. You can do it whatever you are a beginner, intermediate. So this time this exercise like a Russian pull-up.

[00:20:11]>> Yeah.

[00:20:12]>> You can increase or decrease. It's related by the gravity.

[00:20:16]>> Okay.

[00:20:16]>> Also the push-ups you can do knee push-ups.

[00:20:19]>> Okay.

[00:20:20]>> Single leg you can do one leg on the chair on the box. Crunches is basically if you can do setup it's fine.

[00:20:27]>> Yeah. crunches is fine. So this is a good point of the functional training.

[00:20:33]You can do it whatever you are beginner strong but what I promise you with you will be strong whatever you are.

[00:20:43]>> Okay? So you need to start from somewhere regardless of your fitness level. You don't have to do uh two and a half rounds or two rounds of this. Just set a timer for 3 minutes. Do it as slow as possible and you'll see yourself improve and work better over time. that I can guarantee you the gym doesn't lie.

[00:20:59]>> Yes, that's it.

[00:21:00]>> What are we doing next?

[00:21:02]>> Next, we will go to the work.

[00:21:05]>> You guys are sealed. We have gone into a workout. We have We've done 10 different rounds, five exercises of uh uh different variations. You saw us do the pull-up. You saw us do the dips. You saw us do the squats and the leg raises. We did that for five sets. And then you saw us do the second round, the second set of exercises, which were the Russian Australian pull-ups. And then we did push-ups on the floor. You saw us do uh >> reverse lunges. And then you saw us do the crunches. All of these are full body exercises. You can try it in your own time. You don't have to do five rounds.

[00:21:39]You can do two rounds, three rounds, whatever the case. And then F's Instagram is right below. He's he's a professional in Dubai. He's at the moment best in fitness fast and uh Dra City Center. So get through him. He'll give you personal training. He's someone who does personal training. But today, today's video, I wanted us to focus more on functional aerobics. We didn't put out the music in, so it's more of a functional workout. Uh, it was an amazing workout, very challenging for me, and I feel this was something better. If you're new to the channel, be sure to like, subscribe, share this video. I'll see you on the next workout.

[00:22:13]Thank you, brother. Oh, I left you hanging. Ah, my bro.