A group of people exercising on the beach, stretching their arms in the air, with palm trees in the background.

Your 5-9 routine

Wellness starts and ends here

With 5-9 routines sweeping socials, it’s all about finding what works for you. Whether you’re an early riser heading to the gym or all about winding down after work, we’ve got the spots that make showing up feel easy. Here’s some inspo to help you curate your perfect 5-9 routine.

DUBAI

5am to 9am

1
High-energy workout space at Circuit Factory with functional training equipment and a motivating environment.

Monday 5.30am Strength and Conditioning, Circuit Factory Al Quoz

Loud beats, heavy reps, and big energy. For the early risers who mean business.

Start your week strong and set the tone with an intense session at Circuit Factory – this is where strength meets stamina.

2

Morning ritual: Coffee at Common Grounds – 15% off

Multiple locations: JLT, JBR, Nakheel Mall.

But first, coffee. Fuel your day with the best and get your caffiene fix at one of go-tos, Common Grounds.

3
Yoga studio with glass windows

Friday 7.30am Mindful Morning Flow, Samsara Yoga Tribe, Dubai Marina

Ease into the weekend with intention. Gentle movement and a waterfront view that grounds you. Wind down your week with a calming yoga session that resets both body and mind

5pm to 9pm

1

Workout and Sauna, CHAMPS Al Quoz

Hit the gym, then reset hard. Crush your workout, then step into the sauna and let go.

A no-fuss, effective workout, followed by some well-deserved downtime and recovery to round off your day.

2
A well-maintained outdoor padel court with vibrant green turf surrounded by glass walls and mesh fencing. The court is lit by overhead lights, and greenery and trees are visible beyond the fencing, adding a natural backdrop to the playing area. The sunny, clear sky complements the bright and inviting atmosphere of the court.

Padel, Mantra

Rackets up, game on. The perfect end to your day.

Get competitive or just have fun – either way, Padel at Mantra is the perfect way to wrap up your evening.

3

Swimming, VEO Fitness Al Manzil, Downtown

Laps that hit different. Switch off your day with skyline stillness and Burj Khalifa views.

End your day with a few calming laps, taking in the view while your mind resets in the water.

ABU DHABI

5am to 9am

1

5.30am HYROX | F45 Training Yas Island

You’re up. You’re in. For the early risers who mean business.

Kickstart your day with HYROX at F45 – intensity that sets the tone for the rest of your week.

2
A pink neon sign on a dark wall reading 'MAKE IT HAPPEN,' illuminating a dimly lit hallway with a vibrant glow. The neon light creates an inspiring and motivational ambiance, urging action and positivity

6am Morning Coffee | MOTION Abu Dhabi

Clip in, lights down, volume up. Get ready for a post-class glow that beats any espresso.

MOTION’s morning sessions leave you buzzing – no caffeine required.

3

8am Morning Ritual: Vinyasa & Meditation | YogaOne, Mangrove One

Move with intention. Flow into your day with a calm start.

YogaOne’s Vinyasa & Meditation class sets a grounded tone for the rest of your day.

5pm to 9pm

1

Lap pool and sauna, 321 Sports

Unwind with a few laps, then reset in the sauna. Movement meets recovery.

Perfect for those after-work moments of calm, 321 offers the ideal mix of fitness and recovery.

2
Indoor paddle tennis court with vibrant blue flooring and red seating.

Padel, Padelae Abu Dhabi

Clock out, rackets up. Fast-paced games, good vibes, and the ultimate after-work de-stress.

Padelae is where you go to unwind, have fun, and let off some steam after a long day.

3

6pm Yoga Mobility & Stretch, Volt Fitness

Loosen up and let go. Your end-of-day flow to move better and feel lighter.

Volt Fitness is the spot for a gentle yet effective evening flow to unwind and stretch out the tension.

From the first lift to your evening reset, these spots are made for your 5-9 routine. Tap into the Privilee app to book your next session and own your week.