This week's workout
Warm-Up (10 minutes)
Prayer (5 minutes)
Main Workout (30-40 minutes)
Running Intervals (15 minutes)
1 minute sprint followed by 2 minutes of walking or slow jogging (repeat 5 times)
Strength Training Circuit (3 sets)
Core Workout (10 minutes)
Cool Down (10 minutes)
Static Stretching: Focus on major muscle groups (hamstrings, quadriceps, shoulders, back)
Closing Prayer (5 minutes)
After your workout, take a moment to express gratitude for your health and the ability to exercise.
- Dynamic Stretching: Arm circles, leg swings, torso twists (5 minutes)
- Light Jogging: 5 minutes to get the heart rate up
Prayer (5 minutes)
- Take a moment to pray for strength, discipline and focus as you prepare for your workout.
Main Workout (30-40 minutes)
Running Intervals (15 minutes)
1 minute sprint followed by 2 minutes of walking or slow jogging (repeat 5 times)
Strength Training Circuit (3 sets)
- Push-Ups: 10-15 reps
- Squats: 15-20 reps
- Plank: 30-60 seconds
- Burpees: 10 reps
- Mountain Climbers: 30 seconds
Core Workout (10 minutes)
- Russian Twists: 15 reps per side
- Leg Raises: 10-15 reps
- Bicycle Crunches: 15 reps per side
Cool Down (10 minutes)
Static Stretching: Focus on major muscle groups (hamstrings, quadriceps, shoulders, back)
Closing Prayer (5 minutes)
After your workout, take a moment to express gratitude for your health and the ability to exercise.