Workout Routine

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Exercise Details

• Jumping Jacks: Jump while spreading your legs and raising your arms overhead, then return to start for a full-body cardio boost.

• High Knees: Run in place, driving your knees up toward your chest to engage your core and elevate your heart rate.

• Push-Ups: Lower your body to the floor and push back up, building strength in your chest, arms, and shoulders.

• Bodyweight Squats: Lower into a squat position and stand back up, targeting your glutes, quads, and hamstrings.

• Mountain Climbers: In a plank position, alternate bringing each knee toward your chest for a fast-paced core and cardio workout.

• Bicycle Crunches: Lie on your back and alternate bringing your elbow to the opposite knee in a pedaling motion to strengthen your core and obliques.

• Lunges (10 per leg): Step forward and lower into a lunge, then return to standing to build strength in your legs and improve balance.

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: Calorie Counting!

This week, focus on building awareness of your daily calorie intake to better understand your eating habits and support your health goals. Counting calories isn’t about restriction—it’s about knowing what your body needs and learning to balance energy in and out.

Start by calculating your daily calorie requirement based on your activity level and goals, whether it’s maintaining, losing, or gaining weight. Use a calorie-tracking app or a simple journal to record everything you eat and drink, including portion sizes. Be sure to include snacks and beverages—they can add up quickly!

Make it easier by preparing meals in advance and measuring portions using a food scale or measuring cups. Focus on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables to get the most out of your calories. Don't forget to leave room for treats in moderation—it’s about balance, not perfection.

By the end of the week, you’ll have a clearer picture of your eating habits and feel more in control of your diet. Counting calories is a valuable tool for making mindful choices and aligning your eating habits with your goals, 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.