Workout Routine

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Exercise Details

• Modified Jumping Jacks: Perform a low-impact version by stepping one leg out at a time instead of jumping, while swinging your arms to warm up the body and engage the core.

• Plank Shoulder Taps: In a high plank position, alternate tapping each shoulder with the opposite hand, keeping your core tight to minimize hip movement.

• Seated Leg Lifts: Sit on the floor or a chair, lean back slightly, and lift both legs together off the ground, engaging your lower abs.

• Bird Dog Extensions: On your hands and knees, extend one arm and the opposite leg straight out, then bring them back to starting position, focusing on balance and core control.

• Heel Touches: Lie on your back with knees bent, and reach your hands side to side to touch your heels, activating your obliques.

• Bicycle Crunches: Lie on your back and alternate bringing your elbow to the opposite knee in a cycling motion, targeting the entire core.

• Glute Bridges: Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, engaging your glutes and core to stabilize the movement.

Daily Goals

👟 5000 steps minimum

💧 1.5 litres (50.72 ounces) minimum

📖 10 minutes reading the Qur'an minimum

👟 Daily Steps Info:

• Low active: 5,000–7,499 steps/day

• Somewhat active: 7,500–9,999 steps/day

• Active: >10,000 steps/day

• Highly active: >12,500 steps/day
  

The average U.S. adult takes 3,000 to 4,000 steps per day. However, the more steps you take, the more health benefits you receive. For example, one study found that increasing your step count by 1,000 steps per day reduces the risk of dying from any cause by 15%

💧 Daily Water Considerations (according to Mayo Clinic):

You might need to modify your total fluid intake based on several factors:

• Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout.

• Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.

• Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

• Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

Diet Focus for the Week: Water First!

This week, make it a habit to drink a glass of water before every meal. Starting with water not only helps you stay hydrated but also supports portion control by creating a sense of fullness, which can prevent overeating. Hydration plays a critical role in maintaining healthy digestion, supporting metabolism, and improving overall energy levels.

Before breakfast, sip on a glass of warm water with a squeeze of lemon to gently wake up your digestive system. At lunch and dinner, a cool glass of water can act as a natural appetite regulator, helping you tune into true hunger cues rather than mindlessly eating. If you’re prone to snacking, pause to drink water first—it may help you realize you’re thirsty rather than hungry.

Proper hydration also improves nutrient absorption, skin health, and mental clarity. To ensure you're meeting your daily hydration goals, aim for at least 6-8 glasses of water a day, adjusting for physical activity and climate. Drinking water before meals is a simple yet powerful habit to support mindful eating and overall well-being, inshaAllah!

Additional FREE Resources

Your Contribution Matters!

When you participate, you’re not just showing up for yourself; you’re becoming a source of strength and encouragement for everyone in the group. Every message, every thought, every question adds value, creating a ripple effect that brings us closer as a community. Sometimes, a simple “You’ve got this” or sharing a small personal win can be the exact encouragement someone else needs to keep going.

Think of this group as a light where each person’s involvement brightens the path for others who may feel lost or discouraged. Imagine knowing you’re part of a community that believes in you, celebrates with you, and prays for your success. So let’s show up for each other as brothers and sisters in faith, lifting one another up every step of the way, inshaAllah!

Don't forget to invite your friends and family, so they can also benefit along side you, inshaAllah!

Discover How to Achieve a Healthier Body and a Closer Connection to Allah in 30 Days!

Do You Want To...

✅ Get in shape and finally achieve your health goals?
✅ Strengthen your faith and build a closer connection with Allah (SWT)
✅ Develop consistency in both physical fitness and spiritual practices?
✅ Boost your energy levels and feel more confident in your daily life?

But You Don't Want To...

❌ Struggle alone with motivation and staying consistent.
❌ Get overwhelmed by all the conflicting information on fitness and spirituality.
❌Keep starting over again after failed attempts to change your habits.

And You Don't Know How To...

❓ Build a routine that includes fitness, nutrition, and spiritual improvement.
❓ What structured plan to follow that fits your lifestyle.
❓ Where to turn for guidance that helps you stay on track without burning out.