Workout Routine

Click on the image to download the workout!

Exercise Details

• Butt Kicks: Alternate bringing your heels up toward your glutes, engaging the hamstrings and warming up your legs.

• Arm Circles: Extend your arms out to the sides and make small, controlled circles to warm up your shoulders and increase mobility.

• Tricep Dips: Use a chair to lower your body by bending the elbows, focusing on the triceps as you push back up.

• Lateral Lunges: Step out to the side and bend the knee while keeping your other leg straight, targeting the inner thighs and glutes.

• Plank Shoulder Taps: In a plank position, alternate tapping each shoulder with the opposite hand, engaging the core for stability.

• Leg Raises: Lie on your back and lift your legs up to 90 degrees, then lower slowly to work the lower abs.

• Calf Raises: Stand and rise onto the balls of your feet, squeezing your calves at the top for a focused lower-leg workout.

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: Add Color!

Incorporating a variety of colorful fruits and vegetables into each meal not only makes your plate visually appealing but also significantly boosts your nutrient intake. Each color in fruits and vegetables often represents different vitamins, minerals, and antioxidants essential for health, and combining these colors ensures you’re getting a wide range of these beneficial compounds.

1. Red Foods: Foods like tomatoes, red peppers, strawberries, and watermelon are rich in antioxidants such as lycopene and anthocyanins, which support heart health and help reduce inflammation.

2. Orange and Yellow Foods: Carrots, sweet potatoes, mangoes, and bell peppers contain beta-carotene and vitamin C, which are crucial for immune health, vision, and skin health.

3. Green Foods: Spinach, kale, broccoli, and green apples are high in chlorophyll, fiber, and folate. These support digestive health, provide essential vitamins like K and C, and offer fiber to aid digestion and fullness.

4. Blue and Purple Foods: Blueberries, blackberries, and eggplants are packed with antioxidants like resveratrol and flavonoids, which have been shown to improve brain health and reduce the risk of chronic diseases.

5. White and Brown Foods: Mushrooms, garlic, onions, and cauliflower contain compounds that support immunity and heart health, such as allicin and selenium.

By focusing on adding at least 2-3 different colors to each meal, you’re more likely to eat a balanced diet and enjoy a variety of flavors and textures. This approach not only enhances your meal’s nutritional value but also promotes creativity in meal preparation and adds natural sweetness, crunch, and color. This simple habit can make healthy eating more enjoyable, encouraging you to appreciate the natural goodness that whole foods provide.

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.