Workout Routine

Click on the image to download the workout!

Exercise Details

• Step Touches: Step side-to-side while gently swinging your arms to warm up your legs and increase circulation.

• Wall Push-Ups: Perform push-ups against a wall to strengthen your chest, arms, and shoulders while minimizing strain on your wrists.
  

• Chair Squats: Lower yourself as if sitting on a chair and stand back up, engaging your quads, glutes, and core for improved lower-body strength.
  

• Standing Oblique Crunches: Raise one knee toward the opposite elbow, twisting your torso to engage your obliques and improve core flexibility.
  

• Seated Leg Lifts: Sit upright and lift your legs off the ground one at a time, targeting your lower abs and hip flexors.
  

• Glute Bridges with Hold: Lie on your back, lift your hips toward the ceiling, and hold for 3 seconds at the top to strengthen your glutes and hamstrings.
  

• Modified Plank with Shoulder Taps: In a plank position on your knees, alternate tapping each shoulder with the opposite hand to engage your core and improve stability.

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: Add Veggies!

Eating vegetables doesn’t have to mean bland salads or boring side dishes. Adding veggies to every meal can be a fun, creative, and delicious way to boost your fiber, vitamins, and minerals while improving your overall health. Whether you’re aiming to eat cleaner, feel more energized, or simply include more nutrients in your diet, this simple strategy can transform your meals and your health.

Why Add Veggies to Every Meal?

1. Packed with Nutrients: Vegetables are rich in essential vitamins, minerals, and antioxidants that support immunity, energy levels, and overall well-being.

2. High in Fiber: Fiber helps with digestion, keeps you feeling full, and can even help regulate blood sugar levels.

3. Low in Calories, Big on Volume: Veggies add bulk to your meals without piling on calories, helping you eat satisfying portions while staying on track.

4. Versatile and Delicious: With so many types to choose from, vegetables can fit into virtually any dish or flavor profile.

Creative Ways to Sneak Veggies Into Your Meals

Breakfast

• Add spinach, tomatoes, or bell peppers to your scrambled eggs or omelets.

• Toss a handful of kale or frozen zucchini into your morning smoothie for a nutrient boost.

• Spread mashed avocado on toast and top with sliced radishes or cherry tomatoes for a colorful and satisfying start.

Lunch

• Include mixed greens or shredded cabbage in wraps or sandwiches for added crunch.

• Make soups or stews with a variety of vegetables like carrots, celery, or squash.

• Add roasted veggies like sweet potatoes or broccoli to grain bowls or salads.

Dinner

• Mix finely chopped cauliflower or zucchini into rice or pasta dishes.

• Top your pizza with mushrooms, onions, and bell peppers instead of heavy meats.

• Roast a medley of vegetables with olive oil, garlic, and herbs as an easy and flavorful side.

Snacks

• Pair baby carrots, cucumber slices, or bell pepper strips with hummus or a yogurt-based dip.

• Replace chips with crispy roasted chickpeas or kale chips for a veggie-based snack.

Tips to Make Adding Veggies Easy

1. Keep It Simple: Don’t overthink it. A handful of spinach in your pasta or diced onions in your stir-fry can go a long way.

2. Prep Ahead: Wash, chop, and store veggies in your fridge so they’re ready to use when you’re short on time.

3. Experiment: Try new vegetables or different cooking methods, like roasting, steaming, or grilling, to find flavors you love.

4. Sneak It In: Blend vegetables into sauces, casseroles, or even baked goods for a nutrient boost without changing the taste too much.

The Long-Term Benefits

Adding veggies to every meal is a small habit that can lead to big changes. Over time, you’ll likely notice improved digestion, steadier energy, and even healthier skin. Plus, eating more vegetables helps create a balanced plate that supports weight management, heart health, and reduced risk of chronic diseases.

By making vegetables a regular part of your meals, you’re investing in your body and your well-being, inshaAllah. It’s a simple change with a powerful impact—so why not start today? Add a splash of green, orange, or red to your plate and feel the difference!

Small steps like these can lead to a healthier, happier you—one delicious bite at a time.

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.