Workout Routine

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Exercise Details

• Step Touches with Arm Swings: Step one foot to the side, followed by the other, while swinging your arms to warm up the legs and shoulders and elevate your heart rate.

• Modified Push-Ups: Perform push-ups on your knees or against a sturdy surface like a table to strengthen your chest, arms, and shoulders while keeping it accessible.

• Chair Squats: Sit back as if you're sitting on a chair, then stand back up, focusing on engaging your glutes, quads, and hamstrings.

• Standing Oblique Crunches: Lift your knee to the opposite elbow while twisting your torso to engage your oblique muscles and improve core strength.

• Side Lunges: Step one foot out to the side, bending that knee while keeping the other leg straight, to work your inner thighs, glutes, and balance.

• Leg Raises: Lie on your back and lift both legs together, keeping them straight, to target the lower abs.

• Glute Bridges: Lie on your back with knees bent, push through your heels to lift your hips, and engage your glutes and core to stabilize your lower back.

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: Home Cooked Meal!

Let’s face it—life can get busy, and it’s tempting to grab takeout or heat up a frozen meal. But here’s the thing: cooking at home is like having a magic wand for your health, wallet, and taste buds. It’s not just about food prep—it’s about taking control of what fuels your body, and trust me, it’s way easier (and more fun!) than you think.

When you cook at home, you’re in charge. No sneaky added sugars, excessive salt, or mystery oils. Instead, you get to pick fresh, wholesome ingredients and whip up meals that work for you. Want to experiment with a quinoa salad? Go for it. Craving a cozy soup with all your favorite veggies? Done. You’re the chef, and the possibilities are endless.

Portion sizes? No problem. You’re not stuck with massive restaurant servings that leave you feeling like you’ve overdone it. At home, you can serve just the right amount, and even save some for lunch the next day—two birds, one pot!

And let’s talk money. Eating out adds up fast. But cooking at home? Total budget win. Buy ingredients in bulk, meal prep for the week, and suddenly, you’re saving cash and eating better. Plus, there’s something satisfying about knowing your homemade stir-fry cost a fraction of that restaurant version.

Cooking is also a creativity boost. Experiment with new recipes, mix up flavors, and try foods you’ve never thought to make. Bonus: it can be social too! Get your family or friends involved, or have fun solo while blasting your favorite playlist. It’s therapeutic, productive, and delicious.

Not sure where to start? Keep it simple. Think grilled chicken, roasted veggies, or a hearty grain bowl. Meal prepping or batch cooking can also save time—and future you will thank you when dinner’s ready in minutes.

Here’s the best part: cooking at home isn’t just healthier—it’s empowering. You’re nourishing your body with food you’ve created, building a habit that’s as rewarding as it is practical. So grab that apron and dive in. It’s time to turn your kitchen into your favorite restaurant, 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.