Scribd
Upload
6 views3 pages

Summer Glow Up Routine FIXED

The document outlines a comprehensive daily routine for a 15-year-old focusing on personal development, including physical fitness, academic study, and spiritual practices. It includes a detailed schedule from morning to night, emphasizing hydration, exercise, Quran recitation, and skincare. The routine also incorporates a daily checklist to track progress in various health and study goals.

Uploaded by

mahimridhauno
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
6 views3 pages

Summer Glow Up Routine FIXED

The document outlines a comprehensive daily routine for a 15-year-old focusing on personal development, including physical fitness, academic study, and spiritual practices. It includes a detailed schedule from morning to night, emphasizing hydration, exercise, Quran recitation, and skincare. The routine also incorporates a daily checklist to track progress in various health and study goals.

Uploaded by

mahimridhauno
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

15-Year-Old Summer Glow-Up Routine (No School | Gym Daily | Study + Quran | Height + Skin

Focus)

■ MORNING ROUTINE (Wake up: 8:00 AM)

8:00 AM — Wake up

- Drink 2 cups of cold water immediately

- Splash face with cold water to reduce puffiness

8:15 AM — Height Stretching & Posture

- Hanging (3 sets x 30 seconds)

- Cobra stretch (2 sets x 30 seconds)

- Toe touches (2 sets x 30 seconds)

- Jump rope (100 reps)

8:30 AM — Fajr Salah (if not already prayed) + Quran (20 mins recitation)

8:45 AM — Morning Skincare Routine

- Gentle cleanser

- Moisturizer with SPF (sunscreen)

9:00 AM — Breakfast

- 4 eggs or oats with banana

- 1 multivitamin + zinc + omega-3

- Large glass of water

9:30 AM – 11:00 AM — Study Block 1 (1.5 hours)

- Focus on hard academic subjects (Maths, Science, etc.)

■■■■ MIDDAY ROUTINE

11:00 AM – 12:15 PM — Gym (Daily)

- Upper/Lower/Full-body split depending on the day

- Always finish with 5–10 mins of hanging + stretches


12:15 PM — Post-Gym Shower + Fresh Clothes

12:45 PM — Dhuhr Salah + Quran Revision (20–30 mins)

1:30 PM (Friday Only) — Jumu’ah Prayer (Jamaat)

- Prepare by trimming nails, applying fragrance, wearing clean clothes

1:45 PM — Lunch

- Chicken + rice / tuna wrap / daal + roti

- Large glass of water

■ AFTERNOON STUDY BLOCK

2:15 PM – 3:15 PM — Study Block 2 (1 hour)

- Lighter subjects or memorisation/revision

3:15 PM — Asr Salah + Quran Tafsir / Memorisation (30 mins)

4:00 PM — Break / Snack / Chill Time

- Walk, journaling, hobby, or light snack

■ EVENING ROUTINE

6:15 PM — Maghrib Salah

6:30 PM — Dinner

- Protein + carbs + veg (e.g., chicken wrap + salad / fish + sweet potato)

7:00 PM — Grooming Time (2x/week)

- Trim facial hair, eyebrows, nails

- Oil hair or apply clay/honey face mask

8:00 PM — Isha Salah + Quran (if missed earlier)

8:30 PM — Night Skincare Routine

- Cleanser
- Salicylic acid (2x/week)

- Moisturiser

9:00 PM — Wind-down

- Light stretching + 5 mins posture correction

- No screen time after 9:30 PM

10:00 PM — Sleep

- Aim for 8–9 hours for recovery, growth hormone boost, and clear skin

■ DAILY CHECKLIST (Track Progress)

| Task | Done? |

|------------------------------|-------|

| Gym Workout | ■ |

| 5 Hours Study (Total) | ■ |

| 1+ Hour Quran | ■ |

| Salah (5x Daily) | ■ |

| Skincare AM + PM | ■ |

| 3L Water Intake | ■ |

| Hanging + Posture + Mewing | ■ |

| 8–9 Hours Sleep | ■ |

You might also like