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Daily Routine for Fitness and Faith

The document outlines a daily structure that includes a morning routine, workout plan, football practice, meal plan, and spiritual practices. It emphasizes a strict schedule from waking up at 6:00 AM to sleeping at 10:00 PM, with specific exercises and meals aimed at building lean muscle and improving performance. Weekly checkpoints are provided to track progress and motivation throughout the 17-day plan.

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mohamed.yasser91000
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2 views3 pages

Daily Routine for Fitness and Faith

The document outlines a daily structure that includes a morning routine, workout plan, football practice, meal plan, and spiritual practices. It emphasizes a strict schedule from waking up at 6:00 AM to sleeping at 10:00 PM, with specific exercises and meals aimed at building lean muscle and improving performance. Weekly checkpoints are provided to track progress and motivation throughout the 17-day plan.

Uploaded by

mohamed.yasser91000
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

DAILY STRUCTURE (Non-negotiable)

Time What You Do

6:00 AM Wake up + pray Fajr 🕌

6:15 AM Quick stretch + affirmations (2 min) ✅

7:00– School 📚 (bring 2L water bottle & good


4:00PM food)

WORKOUT (home dumbbell +


5:00 PM
bodyweight) 💪

5:40 PM Cold shower + skincare

6:00 PM Football drills or touches (30 min) ⚽

8:00 PM Quran or reflection — feed the soul 📖

10:00 PM Sleep like a king 👑

💪 WORKOUT PLAN (AT HOME WITH DUMBBELLS)

🔁 Rotate This:

Mon/Wed/Fri – Upper Body (Slim Tee Muscles)


Tues/Thurs/Sat – Lower Body + Speed

🧱 Upper Body (MWF)

Pushups x Max (3 sets)


Dumbbell Shoulder Press – 3x10
Dumbbell Curls – 3x12
Dumbbell Chest Press (floor) – 3x10
Dumbbell Rows – 3x12
🔥 T-Shirt Finisher:
Front Raises + Lateral Raises + Hammer Curls (3x12 each)

✅ Rest: 30 sec between sets


✅ Superset when possible
✅ Focus on clean, controlled reps
🦵 Lower Body + Speed (TThS)

Jump Squats – 3x10


Dumbbell Goblet Squats – 3x10
Lunges – 3x8/leg
Single-leg Calf Raises – 3x15
🔥 Plyo Finisher:
Knee tucks – 3x10
Skater jumps – 3x12
Wall sits – 1 min x 2

⚽ DAILY FOOTBALL (30–45 MIN)

Every Day After Workout:

 1000 touches (ball mastery combos)

 1v1 dribble cones + finishing (if possible)

 Fast feet ladder or plyo drills

 Shadow play – practice fake moves, body feints

 Watch clips of Lamine or CR7 — copy the movement

MEAL PLAN (LEAN & CLEAN)

Eat 3 solid meals + 1 snack. Drink 2–3L water/day.

 Eggs, tuna, chicken, rice, fruits, yogurt, oats, nuts

 Cut sugar + junk FULLY for 17 days

 Eat your protein — build that lean mass

 Break fast (if fasting) with dates + protein + water

🧠 MINDSET & SPIRITUAL

 Pray all 5 on time

 Quran: 1 page minimum daily

 Make dua after workouts: "Ya Allah, strengthen me for this mission."
 Every day, say:

“I’m becoming the MY19 I was meant to be.”

✅ WEEKLY CHECKPOINTS

Day What to Look For

Day 5 Pushups go up. Clothes feel tighter.

Day Jawline sharper, skin clearer, energy


10 higher

Day Visible shoulder/arm gains, confidence


13 grows

Day Slim fit tee fits like it was made for you
17 🔥

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