Workout Routine

Click on the image to download the workout!

Exercise Details

• Jumping Jacks: Jump with legs spreading wide and arms reaching overhead to raise heart rate and warm up the body.

• High Knees: Alternate lifting each knee towards your chest while moving arms to engage the core and improve cardio.
  
  

• Push-Ups: Lower and push your body back up using your arms and chest, focusing on upper body strength.
  
  

• Bodyweight Squats: Lower into a squat position with feet shoulder-width apart, then stand back up to strengthen legs and glutes.
  
  

• Mountain Climbers: In a plank position, alternate bringing knees toward the chest to work the core and boost cardio endurance.
  
  

• Bicycle Crunches: Lie on your back and alternate bringing opposite elbow to knee, engaging the obliques and core.
  
  

• Lunges: Step forward and lower into a lunge, then return to standing; repeat on the other leg to target the legs and glutes.

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: No Distractions!

Set aside time to eat without distractions. Eating without screens or multitasking allows you to focus on the experience of your meal, helping you tune into your body's hunger and fullness signals, inshaAllah.

This practice encourages healthier portions, as you’re more aware of when you've had enough, and it fosters a greater appreciation for the nourishment food provides. Without distractions, you're also more likely to enjoy the taste, texture, and freshness of your meal, promoting mindful choices and a healthier relationship with food.

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.