HOW TO - Amazon Simple Storage ServiceGUIDE+... · In this PDF guide, I’ll be sharing some of my...

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5 years ago, 180 pounds!

NOW: I lost the weight, kept it off & I’m here to

help YOU lose weight, too!

As Salamu Alaykum!!

My name is Amina -- I’m a Certified Fitness Instructor, Weight Loss Specialist and I’m currently pursuing my PhD in Health psychology. If you want to lose

weight & get in shape, I’m here to help!

I have coached & trained hundreds of Muslim women around the world to

lose weight and reach their health goals...

after my own 60-pound weight loss journey!

In this PDF guide, I’ll be sharing some of my fat-burning workouts for you to read and try yourself! If you want to make exercising even EASIER with

full workout videos to take your fat-burning to the next level, workout WITH me in just 20 minutes a day in my popular follow-along home WORKOUT

VIDEO program, my 30 Day Online Fitness Bootcamp Program!

https://www.amanahfitness.com/bootcamp-special

JOIN AMINA’S ONLINE WORKOUT VIDEO PROGRAM @ WWW.AMANAHFITNESS.COM/BOOTCAMP-SPECIAL

YOUR 7-DAYWORKOUT SCHEDULE

HOW TO USE THIS GUIDE Your workout timers are on the next pages, with lists of all the exercises you will be completing. Click on the name of the exercise to jump to the exercise description pages. I recommend you read over the pages featuring the exercises you are going to use BEFORE your workout, so you are familiar with the correct form. You can always modify the exercises using my beginner or advanced modifications to make the workout suitable for YOUR fitness level!

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DIFFICULTY: easy to moderate depending on speed

USE: ideal for warmups AND intense cardio drillsTARGET: cardio, core & calves, shoulders

exercise #4 AIR JUMP ROPE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE

MAKE IT EASIERNO JUMPINGLOW-IMPACTMODIFICATION

March in place with HIGH KNEES while “swinging” your imaginary jump rope. Make BIG circles with the arms to carry out a fuller range of motion. Make sure you are pulling your knees as high as possible, as well.

Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you can “run” with your “rope” with high knees, jack your feet in and out for a “jumping jack rope”, hop on one foot at a time while “spinning your rope”... the possibilities are endless! Just keep a fast tempo and remember to keep circling your arms!

Repeat

Stand lightly on the balls of your feet, arms out to the side.

Continue jumping and “spinning your rope” as fast as possible. Maintain an upright, straight-back posture and focus on speed, large circular motions with your arms, and being LIGHT on the balls of your feet with every jump.

● Run with high knees while “swinging” your jump rope. With speed and high knees, this exercise can become a real heart-pumper, perfect for an intense cardio drill! ● Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio pieces of “equipment”. The real rope adds coordination and precision, and forces you to jump a certain height while maintaining correct posture. Real jump rope can’t be beat!

How fast can you go?? The more reps you can do, the more calories you burn! Amina’s challenge is to get in 160 JUMPS IN 1 MINUTE!

Begin jumping in the air as you “spin” an imaginary jump rope with your hands. Make big circles from your elbows for more range of motion in your upper body.

l Difficultyl Muscle groups targeted l When to use this exercise

Detailed instructions & pictures how to perform the standard exercise

How to make it EASIER& NO JUMPING option

Want more of a challenge? Tips to make this exercise HARDER!

Speed challenge! It’s important to challenge yourself to move fast on cardio drills. For each exercise, I tell you how many reps I did in a minute, and challenge you to keep up!

DAY 1 l HIIT Workout (30 mins)

DAY 2 l Active Recovery 1-minute Challenge: Quick

HOW TO EXERCISE FOR FAT BURN?Don’t waste your time when you’re exercising! Anaerobic interval

training is, quite simply, one of THE BEST ways to train your body and burn fat. It’s fast, it’s effective, it’s fun, and ANYONE can do intervals, because you work at YOUR personal maximum effort.

Research shows that interval training burns significantly more calories compared to other forms of cardio!

The basics of High Intensity Interval Training (HIIT)

is alternating between high-intensity exercises or WORK PERIODS, followed by a SHORT active rest. My

style of coaching is particularly unique because I add in bodyweight strengthening exercises into the mix! That

means that as you do the moves in this guide, not only will you be getting an amazing cardio workout, but you’ll be

making your muscles stronger too and getting fit and lean!

All you need is my timer (I give you my custom timers in the pages to follow!) & this guide full of my favourite

bodyweight exercises to start getting fit the SMART way!!

DAY 3 l TABATA Workout (25 mins)

DAY 4 l Active Recovery 1-minute Challenge: Prisoner Plyo Jump

DAY 5 l HIIT Workout (30 mins)

DAY 6 l Active Recovery 1-minute Challenge: Burpees

DAY 7 l TABATA Workout (25 mins)


This workout is performed TWICE a week. This workout includes 45-second intervals of hard work, and then 15 seconds of rest. After every 4 exercises, you get a longer break, then proceed to the next set.

**YOU MUST WORK AT 75-85% MAXIMUM EFFORT IN THE WORK INTERVAL OR THIS WILL NOT BE EFFECTIVE!! It's only 45 seconds - YOU CAN DO THIS!**

I have prepared a custom timer for your workout! Click here to open the timer on any phone or computer and GET THIS WORKOUT DONE!

3 MINUTE WARMUP. JOG LIGHTLY IN PLACE FOR 3 MINS, SWING YOUR ARMS AND MOVE AROUND TO GET BLOOD FLOWING TO YOUR MUSCLES. SET #1 SET #2 SET #3 SET #4 SET #5

45 SECONDS Air Jump Rope Air Jump Rope - Running with

HIGH KNEES

Air Jump Rope - Running with

HIGH KNEES FAST!


HIGH KNEES FAST!


HIGH KNEES FAST!

15 SECONDS Active REST - march in place

or light jog

Active REST - march in place or

light jog


light jog


light jog

Active REST - march in place

or light jog

45 SECONDS Skii Machine Quick Feet Plyometric lunge - easy version (no jumping)

Squat Jumps - easy version (no jumping)

Quick Feet


or light jog


light jog


light jog


light jog


or light jog

45 SECONDS Knee Skips Sumo Squat Jump (Start

slowly and pick up speed)

Quick Feet Mountain Climbers

Prisoner Plyo Jump


or light jog


light jog


light jog


light jog


or light jog

45 SECONDS Seal Jacks Prisoner Plyo Jump

Full Plyometric Lunge

BURPEE! (Stepping easier

version, no jumping)

FULL BURPEE!


or light jog


light jog


light jog


light jog


or light jog

60 SECONDS LONG BREAK - RECOVER & CATCH YOUR BREATH THEN PROCEED TO NEXT SET!!

3 MINUTE COOL DOWN

DIRECTIONS: WORKOUT WITH

MY CUSTOM TIMER!! You will do FOUR

exercises with short breaks in between at

almost MAX intensity, before taking a break then switching to the next exercise set and

repeating with the next exercise set. After

completing all 5 exercise sets, you get a 3 minute cool down and you are done! Full descriptions

for all exercises are explained HERE.

Click to open the timer!! Then click the PLAY arrow to start workout!

Want my workout VIDEOS?? Workout WITH me in just 20 minutes a day in my popular follow-

along home WORKOUT VIDEO program, my 30 Day Online Fitness Bootcamp Program!

http://www.intervaltimer.com/timers/7273611-amanah-hiit-timer/fullscreen







This workout is performed ONCE a week. This is a SHORTER but MOST INTENSE workout. You will be alternating between WORKING AS HARD AS YOU CAN FOR 20 SECONDS, and then getting a short 10 second rest period. You will do 5 sets of work.

**YOU MUST WORK AT 90-100% MAXIMUM EFFORT IN THE WORK INTERVAL OR THIS WILL NOT BE EFFECTIVE!! It's only 20 seconds - YOU CAN DO THIS!**

I have prepared a custom timer for your workout!

Click here to open the timer on any phone or computer and GET THIS WORKOUT DONE!

DIRECTIONS: WORKOUT WITH

MY CUSTOM TIMER!! You will do ONE exercise 8 times with short breaks

in between at MAX intensity, before switching

to the next exercise set. Full descriptions for all

exercises explained HERE.

SET #1 SET #2 SET #3 SET #4 SET #520 SECONDS Jumping Jacks Mountain Climber Quick Feet Squat Jumps BURPEE!

10 SECONDS REST REST REST REST REST

20 SECONDS Jumping Jacks Mountain Climber Quick Feet Squat Jumps BURPEE!













60 SECONDS LONG BREAK - RECOVER & CATCH YOUR BREATH THEN PROCEED TO NEXT SET!!

2 MINUTE COOL DOWN

Want my workout VIDEOS?? Workout WITH me in just 20 minutes a day in my popular follow-

along home WORKOUT VIDEO program, my 30 Day Online Fitness Bootcamp Program!

http://www.intervaltimer.com/timers/7273581-amanah-tabata-timer/fullscreen








DIFFICULTY: easy

USE: ideal for warming up for both legs and armsTARGET: cardio and shoulders

exercise #1 SEAL JACKS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Instead of jumping, STEP out one leg to the side of your body, while moving your same-side arm out in parallel. Step back in with the same foot, before stepping out with the other side leg and arm. Keep your arms at shoulder-level and do not drop your hands for optimal shoulder strengthening. If this is too challenging, lower the angle of your arm, but try to to keep them as high as you can handle.

Continue jacking your arms and legs in and out rapidly. Make sure that your ARMS STAY UP at shoulder level and you do not drop your hands for optimal shoulder strengthening. Start off your workout with 1-2 minutes of seal jacks as a great warmup, or move quicker and perform for 1 minute as part of a cardio interval drill.

Repeat

Begin with your arms straight out in front of you and together at shoulder-level.

Immediately jump back to the starting position with your legs, while bringing your arms back together to the center of your body. Repeat by jumping in and out with your arms and legs.

● Any added small weight you hold in your arms will dramatically increase the shoulder burn on this exercise. Try performing this move holding a light weight in both hands (eg. 1-5 pounds). Pick a weight depending on your shoulder strength. If you can’t keep your arms at shoulder height for the entire exercise, lower your weight. If you don’t have weights, don’t worry! Holding some canned food in each hand can also provide excellent resistance!

How fast can you go?? The more reps you can do, the more calories you burn! Amina’s challenge is to get in 86 REPS IN 1 MINUTE!

Jump out as you open up both your legs and your arms into a wide star-shaped position.




DIFFICULTY: easy to moderate

USE: helps develop faster and more efficient runningTARGET: cardio, hips, quadriceps

exercise #2 KNEE SKIPS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Keep your back up and straight and march in place, pulling your knees up as high as possible. Keep your arms up and swing them in opposition to the knees. March as fast as you can, and work on pushing your knees higher and switching your feet quicker. Even without jumping, this is still a great exercise for strengthening your legs and getting your heart rate up!

Continue switching legs and launching yourself in the air. Make sure you stay light on your toes and jump and land on the ball of your foot. Try to lii your knee as high as possible, but keep your back straight and tall. Try to perform this exercise for 1 minute before switching to the next cardio drill. Repeat

Begin standing tall and upright.

As soon as one foot touches the ground...

Launch yourself into the air with your other foot immediately, raising your knee towards your chest. Rotate with your opposite elbow to meet your knee.

● The higher you take your knee, the more calories you burn! ● The higher you jump, the more work for your supporting standing leg. Get up into the air! ● For extra calorie burn and fuller range of motion, extend this move into a BASKETBALL SHOOT. Shoot one hand straight into the air as you jump as high as possible. As you land, lunge forward and touch the ground with the same hand. From the ground, switch legs into your next jump and repeat.


Launch yourself off the ground with one foot, jumping into the air. Bring your knee up as high as you can. While you jump, rotate your core slightly to lightly touch your knee with your opposite elbow.




DIFFICULTY: easy =

USE: Ideal for warmups and exercise beginnersTARGET: cardio, shoulders

exercise #3 SKii MACHINE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

back heel is liied

Opposite side arm is forward

Switch arms & legs!

MAKE IT HARDER

S P E E DCHALLENGE


Start with both arms at shoulder-level height. Step back with one foot as you push the same arm back behind you. Keep your arms straight and as high as you can throughout the entire movement. Bring your foot and arm back to starting position and switch, taking the other arm and foot back. Repeat as quickly as possible at a fast marching pace.

Continue switching arms and legs quickly while jumping. Try not to pause between jumps - you should only land for a split second before bouncing back to the other side. Perform for 1 minute as an early warming exercise, before progressing to more challenging cardio moves later in your circuit.Repeat

● The faster you skii, the more calories you burn!● Try holding some light resistance in your hands to intensify the shoulder work, for example, a light weight (eg. 1-5 pounds) or some canned food. Make sure the weight is light enough so it feels comfortable to your shoulder joint as you swing your arms through the air. If the weight is too heavy and your shoulders feel too much of a strain, lower your weight and work up your strength gradually.


Begin standing with your lee foot in front and your right foot behind you. Lean forward slightly at the WAIST while looking up.

Rapidly repeat this move, jumping into the air while you switch your arms and feet at the same time. Keep your arms and legs straight while switching. Remain leaning forward at a slight angle at the waist.

Jump into the air while you switch your feet, so your back (right) foot comes in front and your forward (lee) foot goes backwards. Your arms move in opposition; as you switch your legs, one arm flies forward to shoulder-level, while the other arm swings backwards as high as you can. Land lightly with your back heel UP and only your toes gripping the floor.




DIFFICULTY: easy to moderate depending on speed

USE: ideal for warmups AND intense cardio drillsTARGET: cardio, core & calves, shoulders

exercise #4 AIR JUMP ROPE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


March in place with HIGH KNEES while “swinging” your imaginary jump rope. Make BIG circles with the arms to carry out a fuller range of motion. Make sure you are pulling your knees as high as possible, as well.

Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you can “run” with your “rope” with high knees, jack your feet in and out for a “jumping jack rope”, hop on one foot at a time while “spinning your rope”... the possibilities are endless! Just keep a fast tempo and remember to keep circling your arms!

Repeat

Stand lightly on the balls of your feet, arms out to the side.

Continue jumping and “spinning your rope” as fast as possible. Maintain an upright, straight-back posture and focus on speed, large circular motions with your arms, and being LIGHT on the balls of your feet with every jump.

● Run with high knees while “swinging” your jump rope. With speed and high knees, this exercise can become a real heart-pumper, perfect for an intense cardio drill! ● Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio pieces of “equipment”. The real rope adds coordination and precision, and forces you to jump a certain height while maintaining correct posture. Real jump rope can’t be beat!

How fast can you go?? The more reps you can do, the more calories you burn! Amina’s challenge is to get in 160 JUMPS IN 1 MINUTE!

Begin jumping in the air as you “spin” an imaginary jump rope with your hands. Make big circles from your elbows for more range of motion in your upper body.



Thank You for checking out my workout PDF!

Burn Fat Faster the SIMPLE way with my 30 Day Bootcamp Online Fitness Video Program!I promise I’ll get you F I T in just 20 minutes a day!



I was pleasantly surprised at how much 20 minutes a day can have an impact! I feel my body sculpting, I can feel

certain muscles building, I can feel the energy levels that I have - after each workout I felt like I could conquer the

world! It was just amazing, subhanAllah!

- Iram Jafri (Texas, US)

10 years ago I did a triathlon and lost no weight. Following Amanah Fitness programs and the 30 Day

Bootcamp I have lost 40 pounds since Ramadan!

- Lisa Aicha Dillman (Spain)

Join 500+ Motivated Muslim Women to lose weight & get in shape today!

You are so motivating. As I am following along with you I feel like you are actually talking to me and you are doing it along with me, I feel like I am there. I do feel stronger,

I feel better about myself, and I have more stamina.

- Aleya Naeem (Hamilton, ONT)

I am a working mum so I used to feel tired but since I joined the 30 day bootcamp I have been more energetic alhamdulillah. I really enjoyed the

workouts with Amina because she is soo encouraging! ... I have never felt soo active in my entire life thanks to Amina and Amanah fitness!

- Maryam Hassan (Mombasa, Kenya)



DIFFICULTY: moderate

USE: calorie burner & excellent workout finisher!TARGET: cardio, calves, ankles, quadriceps

exercise #5 QUICK FEET10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

PitterPatteryour feetas fast as you can!

Turn to one side! Keep tapping!

Switch forward!

Other side!

MAKE IT HARDER

S P E E DCHALLENGE


A wide crab walk is a great swap for this move and targets the inner and outer thighs amazingly! Stand with your legs wide apart, your feet out at a 45-degree angle. Bend your knees to squat down into a wide squat. While STAYING LOW, march your feet forwards for 10 seconds, then backwards for 10 seconds. Repeat for 1 minute and feel the burn in your thighs! The lower you stay while mamarching, the better this move will be!

STAY LOW and march forward and back!

Pitter patter your feet as fast as you can for your 1 minute cardio drill! Make sure you are light on your toes, and stay on the balls of your feet. This is an excellent move to burn up your legs. For extra fun, you can have someone shout SWITCH at random times, as a signal for you to turn to the sides! Repeat

● You want to sit backwards into your leg so you maintain a low position throughout the entire quick feet drill. By staying low and moving your feet as quickly as possible, you can really feel the burn!● Instead of just turning your body, move forwards and backwards while you pitter patter your feet. ● Every 10 seconds, add an explosive jump! Jump high, raise your arms, and as soon as you land, go back into your LOW position with quick feet! Mix in more jumps to increase your heart rate!

How fast can you go?? The faster you take your feet, the more calories you burn!Amina’s challenge is to TRY THIS WITH A PARTNER and push each other to go faster and stay lower!

Begin with your knees slightly bent, and bending forward at the waist. Hold your hands up in front of you. Begin tapping your feet lightly against the floor VERY QUICKLY. You don’t want to stomp the floor - just pitter patpatter with the balls of your feet!

AAer 15 seconds, turn to one side and continue tapping your feet! Move your feet FAFASTER!

AAer 30 seconds, switch forward! Keep hands up and keep tapping your fefeet!

AAer 45 seconds, switch to the other side and work those feet! Don’t drop those hands!




DIFFICULTY: moderate to difficult

USE: great full-body calorie burner & heart pumper!TARGET: cardio, inner & outer thighs, quadriceps

exercise #6 SUMO SQUAT JUMP10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Even without the jump, this is a great leg strengthening move. Squat low to the ground and then straighten your legs as you reach up towards the sky. Immediately squat back down as low as you can and repeat.

If the SQIf the SQUAT is difficult, you don’t have to go this low! Instead of touching the floor, you can touch your calves or even lightly touch your knees. Do what is comfortable for you and work to get lower!

**Remember to keep your chest up!**

Continue squat jumping without pausing between jumps. Stay LOW in your legs throughout the entire drill, keeping a flat back and your chest up (do not hunch over). Look in front of you, NOT down at the floor to keep your head up. Check your knees to make sure your knees stay over your heels. Repeat for 1 minute, take a 10 second rest, then proceed to your next cardio drill.

Repeat

Begin with your legs double-shoulder-width apart. Your feet should point out at a 45-degree angle.

Sit dSit down into a wide squat by bending your knees. Keep your knees on top of your heels. Get LOW WITH YOUR LEGS so you can touch the floor with your hands. Your LEGS should take your hands down! KEEP YOUR CHEST UP - do NOT look down or hunch over towards the ground! Watch your form!

Land back into your low squat and touch the floor lightly. STAY LOW and immediately jump back into the air to repeat! Make sure you are going low in your squat with your squat with every landing to make the most of this lower body exercise!

JUMP into the air fthe air from your low squat position, while shooting yyour hands up into the air. This requires a lot of llot of lower body power! The higher you jump, the better!

● The higher you jump, the more power you recruit from your leg muscles! Get up in the air! ● The LOWER you squat , the more your legs will be strengthened. Just be sure to keep your chest up!● If you want to get even LOWER, instead of touching the floor with your fingers, squat low enough so you can lightly tap your entire PALM onto the floor. This forces you to dip REALLY low into the squat and will challenge your inner thighs more!

For this move, you want to go fast, but more importantly, focus on getting LOW WITH YOUR LEGS! So take enough time to get deep into the squat. Amina’s challenge is to get in 43 SQUATS IN 1 MINUTE!




DIFFICULTY: moderate to difficult

USE: Amazing cardio drill & leg/thigh strengthenerTARGET: cardio, inner & outer thighs, quadriceps

exercise #7 PRISONER PLYO JUMP10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Even without the jump, this move is still major inner & outer thigh strengthening! Begin standing and step out to the lee from the midline into a wide squat. Get DEEP! Push off with your lee foot to return to a standing position. Step out with your right foot to the other side and push off with push off with your right foot back to center. Repeat by stepping out.

Step out with lee foot

Step out with right

foot

Continue jacking the feet out and performing the squat-jump. Try not to rest in the standing position - you should only land in this position momentarily before jumping back out into the squat. With all plyometric (explosive) exercises, jump using the balls of your feet and stay light on your toes. Repeat for 1 minute, take a 10 second rest, then proceed to your next cardio drill.

Repeat

Begin standing tall with your hands up and behind your head in “prisoner” position.

Explode up into the air from your squat, keeping your legs wide. While in the air, slide your legs and feet together to land back in your starting position, standing tall and upright. Repeat by immediately jacking your feet out and lowering into a wide squat.

JUMP out by jacking your feet outwards ininto a wide squat and bend your knees to lower your legs. Keep your knees on top of your heels. KEEP YOUR CHEST UP - do NOT hunch over!

● For the ultimate burn, do not return to standing between jumps. Jump up, land directly in your deep squat and then push back into the air using your legs immediately to really feel your legs shake! ● If you want to make it even tougher, you can increase the range of motion of your arms. At the top of the jump, shoot your arms into the sky, and then return to prisoner position with arms behind your head as you land. Lightly hold your hands behind your head - never push on your head or neck!

For this move, speed is secondary. Focus on getting LOW WITH YOUR LEGS and keep your arms high! So take enough time to make it perfect. Amina’s challenge is to get in 33 PLYO SQUATS IN 1 MINUTE!




DIFFICULTY: difficult

USE: Develop coordination & FULL-BODY calorie burnerTARGET: muscular stamina, endurance, quads & glutes

exercise #8 PLYOMETRIC LUNGE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


Begin standing. Take a big step out with the RIGHT foot. Step out LONG and WIDE to maintain a stable base for balance. Bend your forward knee to get deep into the lunge. Your goal is to make your forward leg 90-degrees to the floor, but go as low as is comfortable for you NOW and work towards getting lower. Step back to ststanding and the step out with the other leg back into the lunge. Move your arms in opposition.

Take a BIG step out to maintain your balance!

Land directly in a deep lunge! Ouch! ;)

Back foot is up when you lunge

Plyometric lunges are VERY challenging! To make this slightly more manageable to perform for a full minute, you can go from a lunge, bring your feet together to a STANDING position, then jump back out to the lunge on the other side. This makes it slightly easier on your legs with the standing break in between lunges. Do as many as you can!

Quick Tip!

Begin standing upright with your chest up.

Immediately push off from your lunge into a jump, and switch your legs in the air. This requires a LOT of power from your legs!

Step deep into a lunge with your RIGHT leg. Bend your opposite arm tto point your elbow towards your knee.

Push off and JUMP into the air from your lunge. WHILE you are in the air, switch your feet so you land DIRECTLY into a lunge on your opposite leg! While your legs are moving, switch your arms as well.

● Work toward being able to perform the full plyometric lunge for up to a minute. ● Work towards making your forward leg bent at a deep 90-degree angle to really challenge your quad muscles in the forward leg as you jump. Be careful not to tap your back knee to the floor, though.● For an extra burn, hold your arms up behind your head in “prisoner position” (see exercise #7!)

This is an extremely challenging move for the lower body and requires a lot of power. You may not be able to do these for a full minute - you can shorten your interval to 40 or 50 seconds if you want to work at maximum effort. Take your time to make your lunges deep and focus on creating power and momentum with each jump. Amina’s challenge is to get in 35 FULL PLYO LUNGES IN 50 SECONDS!





USE: amazing for your core & a great cardio exercise!

exercise #9 MOUNTAIN CLIMBERS10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


To make this move easier, go SLOWER . Pause with each ab contraction with your knee pulled in. Hold the contraction for a moment, before switching your feet.

InsInstead of jumping your legs in and out, take slower STEP OUTS to switch your legs. To make it even easier, you can also tap your forward foot to the ground in between switches. Make it work!

Tip: Push the back of your knees up to the sky!

HOLD this position for a moment &

contract the abs!You can even tap

your forward foot to the floor!

Now STEP OUT to

switch to the other

foot!

Maintain your strong plank! Keep your hips down!

Repeat switching your legs and keeping your hips down for 1 minute. Try and go at the fastest speed possible for the entire cardio drill. This is an excellent and challenging move that not only gets your heart pumping, but also works your core and shoulders! But, I would rather you go SLOWER and complete the entire drill, than get sloppy and let your hips raise up! Form is KEY!

Repeat

Begin in a strong plank position. Your arms should be directly under your shoulders, holding you up. Spread your fingers wide for good grip. Step your feet back and balance on your toes. Your body should be straight as a board. Relax your shoulders and keep keep your neck straight and long. If your hips are sagging, push your hips up slightly to ensure a strong, stable base. Do this in front of a mirror to correct your form.

SWITCH LEGS by extending your bent leg all the way out straight behind you. At the same time, jump your opposite leg forwards between your hands to contact your abs. Try to mamake sure your hips do not rise every time you switch legs - maintain the strong plank as you repeat and continue switching your legs.

KEEP YOUR HIPS DOWN and pull your right leg forwards, so it is almost framed between your arms. Your foot should be floating above the ground. You should feel a good contcontraction in your abs.

● DYNAMIC MOUNTAIN CLIMBERS: A harder variation of mountain climbers, in which you pull your knee to the OUTSIDE of your hands. This requires a fuller range of motion and more of a JUMP to switch sides, making this more difficult.● Go faster through your switches if you can! But remember, speed with sloppy form is never useful - focus on keeping your hips low and your plank STRONG before increasing your speed!

For this move, you want to go fast, but also focus on maintaining a perfect plank! Amina’s challenge is to get in 150 MOUNTAIN CLIMBERS IN 1 MINUTE!





USE: ideal as a workout finisher to exhaust youTARGET: cardio, quadriceps, glutes, shoulders

exercise #10 JUMPING BURPEE10 CARDIO EXERCISES YOU CAN DO ANYWHEREWITH NO EQUIPMENT

MAKE IT HARDER

S P E E DCHALLENGE


The burpee is easy to modify for beginners or if you don’t want to jump. Begin standing tall. Reach down to the floor and STEP ONE FOOT out behind you. Then, step your other foot out behind you so you are in a strong plank. Hold for as long as you can handle. Because you are not jumping, focus on holding the plank for more strengthening. Then, STEP IN with one foot. STEP IN with your other foot into a frog squat position with both feet outside your hands. Finally, stand up tall and repeat!

The burpee is an amazing full-body move with a large range of motion! Repeat the burpee as fast as you can while still focusing on your form. Your plank should be strong. Stay light on your toes so you can rapidly move between positions. Jump up as high as you can before returning to standing. Do not rest while standing - you should immediately jump back out to plank! Go get ‘em!

Repeat

Begin standing tall with your chest up and shoulders away from your ears.

Hop both legs in to either sides of of your arms in a deep, low frog squat. You should be really low here and feel your legs working! working!

Shoot up into the air and jump as high as you can for your final jump! As soon as you land, jump back out to plank and repeat!

JUMP out into a strong plank (see exercise #9 for plank directions). Hold the plank for just a moment.

● To increase the difficulty, when you jump out into plank, perform a push-up before jumping your feet into a frog squat. You can push-up at whatever level you are comfortable, knees or fully on toes.● At the top of your jump, you can raise your hands over your head to increase your range of motion. ● Go faster. The more burpees you can squeeze into 1 minute, the more difficult this becomes!

Go fast but make sure your form in the plank is solid! Jump as high as you can, too! Amina’s challenge is to perform 30 BURPEES IN 1 MINUTE!

Strong plank! Keep your shoulders

over your hands and your core

tight!



JOIN HUNDREDS OF MOTIVATED WOMEN INSIDE THE AMANAH

FITNESS BOOTCAMP & START LOSING WEIGHT TODAY!

CLICK here!

JOIN NOW & SAVE!!

I actually signed up with a different online program and

this one was ten thousand times better!

It felt more personal although she wasn’t there with us - I felt as if we

were in the same room!

- Raghad Azzam (Hamilton, Canada)





ENROLL NOW TO GRAB YOUR DISCOUNT!

LIFETIME ACCESS!Gyms cost you LOTS OF MONEY in the LONG TERM. With Amanah Fitness LIFETIME ACCESS you can save HUNDREDS of dollars EVERY YEAR and repeat the program with direct access to Coach Amina for LIFE with just ONE easy payment!

100% YOU WILL LOVE ITSatisfaction Guarantee!!

We stand behind our products at Amanah Fitness, and we want you to feel confident when buying. You

have a 30-Day refund guarantee to make sure the program is the right fit for you. If only everything in

life came with that kind of guarantee, right? ;)


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I Lost 8 pounds in 8 days! - M. Harris

I have never learned so much about healthy eating and portion control in my life than when I started

Amina’s 7 Day Jump Start Program!

Amina made it so easy and practical to follow. I would highly recommend both the 7 Day Jumpstart and the 30 Day Bootcamp from Amanah Fitness to any and all woman! I promise you WON’T REGRET IT!

The motivation and support Amina gives to each and everyone of her clients is priceless!

- Fatima Yusuf

Sign up for my bootcamp NOW & get my premium nutrition & meal plan

7 Day Jumpstart program FREE!!



Thank you for checking out this eBook!

I can’t wait to be your COACH! :)

If you have any questions about my program, please email me at [email protected] !

Your coach xoxo,

Amina KhanFounder, Amanah FitnessCertified Fitness Instructor SpecialistPhD Student, Health PsychologyCreator, 30 Day Bootcamp Weight Loss

I hope to see you inside my 30 Day Bootcamp!

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AMANAH FITNESS © 2017. VISIT US @ WWW.AMANAHFITNESS.COM

GOT QUESTIONS? Contact us at [email protected]!

Disclaimer:This book contains general information ONLY. This guide is not a

substitute for professional medical care by a qualified doctor or other healthcare professional. If you are not a healthcare professional then

you should ALWAYS check with your doctor if you have any concerns about your health, beginning an exercise program, or refraining from any action on the basis of our programs or

recommendations.

Distribution of this eBook is prohibited. Please respect our hard work in bringing these programs to you. This is a trust and personal

request to allow us to continue to provide health education programs of the highest quality. Please direct others to www.amanahfitness.com to preview all our programs &

free health material.

Your cooperation is greatly appreciated.

May Allah (SWT) bless you and allow you to reach your health goals, ameen!

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