Workout Routine

Click on the image to download the workout!

Exercise Details

• Step Touches: Step one foot to the side, followed by the other, while lightly swinging your arms to warm up your legs and increase your heart rate.

• Modified Push-Ups: Perform push-ups on your knees, lowering your chest towards the floor to strengthen your chest, shoulders, and arms.
  
  

• Chair Squats: Sit back as if you're sitting on a chair and stand back up to work your glutes, quads, and hamstrings.
  
  

• Glute Bridges: Lie on your back, push through your heels to lift your hips, and squeeze your glutes at the top to strengthen your lower body and core.
  
  

• Standing Oblique Crunches: Lift one knee and twist your torso to bring the opposite elbow toward the knee, engaging your core and obliques.
  
  

• Leg Raises: Lie flat on your back and lift both legs together to strengthen your lower abs.
  
  

• Standing Calf Raises: Stand on your toes, lifting your heels off the ground, to strengthen your calves and improve balance.

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: Fiber-Rich Foods!

This week, focus on adding fiber-rich foods like fruits, vegetables, whole grains, and legumes to every meal. Fiber plays a crucial role in supporting digestion, improving gut health, and keeping you feeling full for longer periods, which helps manage cravings and makes it easier to stick to balanced portions. Foods high in fiber also provide steady energy and prevent blood sugar spikes, making them excellent for overall health.

Start your day with a fiber-packed breakfast such as oatmeal topped with fresh berries and chia seeds. For lunch, opt for a salad loaded with leafy greens, cucumbers, and chickpeas, or a whole grain wrap stuffed with your favorite vegetables. At dinner, pair lean protein with quinoa, brown rice, or roasted sweet potatoes for a hearty yet healthy meal. Snack mindfully with options like apple slices and almond butter, carrot sticks with hummus, or a handful of mixed nuts. Drinking plenty of water alongside fiber-rich meals is essential to aid digestion and prevent bloating.

By prioritizing fiber, you’ll feel more satisfied throughout the day, reduce overeating, and support your body’s natural processes, inshaAllah. This small change can have a big impact on your energy, digestion, and overall well-being!

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.