Workout Routine

Click on the image to download the workout!

Exercise Details

• Marching in Place: Lift one knee at a time, as if marching, while swinging your arms gently.

• Arm Circles: Stand with arms extended to the sides and make small circles with your hands.

• Standing Knee Raises: Lift one knee towards your chest, alternating legs, while engaging your core.

• Wall Push-Ups: Place hands on a wall at shoulder height, step back slightly, and perform push-ups against the wall.

• Chair Squats: Stand in front of a chair, lower yourself as if sitting, and rise back up without sitting fully down.

• Step Touches: Step one foot to the side and bring the other foot to meet it, alternating sides.

• Seated Knee Tucks: Sit on a sturdy chair, lean back slightly, and bring your knees towards your chest.

Daily Goals

👟 5000 steps minimum

💧 1.5 litres (50.72 ounces) minimum

📖 5 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: Smaller Bites

Taking smaller bites is a powerful yet easy way to control your eating and cultivate mindfulness around food. By slowing down and savoring each bite, you give your body the time it needs to recognize feelings of fullness, which helps prevent overeating and supports healthier weight management, inshaAllah.

This simple habit also aids digestion, as your stomach and digestive system have more time to process each mouthful, reducing the chances of discomfort or bloating. Moreover, when we eat slowly, we tend to be more aware of our food choices, allowing us to enjoy the flavors and textures of natural, wholesome foods!

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.