Workout Routine

Click on the image to download the workout!

Exercise Details

• Burpees: Combine a squat, push-up, and jump for a full-body movement that challenges strength and endurance.

• Jump Squats: Perform a squat and explode upward into a jump, working your legs and increasing your heart rate.

  
  

• Push-Up to Plank Jacks: Do a push-up, then jump your legs out and in while holding a plank position to target your chest, arms, and core.
  

• Mountain Climbers: In a plank position, alternate driving your knees toward your chest quickly to engage your core and boost cardio.

• Side Lunges: Step to the side and lower into a lunge, focusing on your inner thighs, glutes, and balance.

• Frog Jumps: Squat down with your hands touching the floor, then jump forward like a frog, landing softly to protect your knees.

• Plank with Shoulder Taps: Hold a plank position and alternate tapping each shoulder with the opposite hand to build core stability.

Recipe of the Week: Cool Summer Cucumber and Tomato Toss

Per 1 serving
92 Calories • 6.4g Carbs (1.6g Fiber) • 7.0g Fat • 1.2g Protein

15 minutes to prep

Ingredients

Scaled to 1 serving

• 1/4 large Cucumber (70 g)

• 1/2 large whole Tomatoes (91 g)

• 1/2 tbsp Balsamic vinegar (8 g)

• 1/2 tbsp Olive oil (6.8 g)

• 1/4 dash Salt (0.1 g)

• 1/4 dash Pepper (0 g)

Directions

Directions are for original recipe of 4 serving

1. Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.

Diet Focus for the Week: Sugary Drink Swap

One of the easiest and most impactful changes you can make for your health is replacing sugary drinks like soda, juice, and energy drinks with healthier alternatives. These sugary beverages are often loaded with empty calories, offering little to no nutritional value while contributing to weight gain, energy crashes, and even long-term health issues like diabetes and heart disease. By cutting back on these drinks, you can significantly reduce your calorie intake without feeling deprived.

What to Drink Instead:

• Water: Plain water is the gold standard for hydration. Add a slice of lemon, lime, or cucumber for a refreshing twist.

• Herbal Tea: Naturally caffeine-free and available in countless flavors, herbal teas like chamomile, peppermint, or hibiscus make a soothing alternative.

• Sparkling Water: If you miss the fizz of soda, sparkling water with a splash of fruit juice or natural flavoring is a great option.

• Infused Water: Boost the taste of water by infusing it with fruits, herbs, or spices like mint, berries, or ginger.

Why It Matters:
Sugary drinks spike your blood sugar levels, leading to energy highs and lows, while water and other low-calorie alternatives keep you hydrated without the crash. Over time, swapping sugary drinks for healthier options can aid in weight management, improve digestion, and help your skin look healthier.

Small Steps to Start:
Begin by gradually reducing your intake of sugary beverages. Replace one drink a day with water or herbal tea, and build from there. Eventually, your body will adjust, and you may find you no longer crave the sweetness of soda or juice.

By making this simple yet powerful change, you'll not only cut unnecessary calories but also support your overall health and well-being, inshaAllah!

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.

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.