30-Day Beginner Program
Every workout day: Warm Up → the day's workouts → Cool Down.
Tap any video on a day and it opens on YouTube in a new tab. Minutes include the warm up and cool down. Tap “Mark done” to tick off each day.
Your calendar, two ways
01 · On your phone
Pick your start date and a reminder time. All 30 days go into your phone calendar, and each day lists that day's videos with their YouTube links.
iPhone: tap “Add All”. Android: open the downloaded file with your calendar app.
Good to know
Muscles get stronger while they recover. Rest fully or do the 9-minute stretch. Move rest days to suit your week, like Friday for Jumu'ah.
Do the Warm Up, the first workout of the day and the Cool Down. About 30 minutes, and it still counts.
Split a day in two, for example the Warm Up and first video after Fajr, the rest after Asr or Isha. March on the spot for 2 minutes before part two.
Train about an hour before iftar, or after iftar once you've eaten lightly. Choose the lighter option and drink plenty of water before suhoor.
Carry on from the next day and add the missed day to the end. Never double up two days.
Easier versions appear on screen in every video. Use them as long as you need. Moving well matters more than moving fast.
I am not a certified fitness instructor. Check with your doctor before starting any new exercise or fasting routine, especially if you are pregnant, breastfeeding, recovering from birth or have a health condition. You take part at your own risk. Read the full disclaimer.