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Free Workout Programs

28 DAYS TONE & SCULPT RAMADAN

  • Duration: 30 Days
  • Location: At Home
  • Workouts: 2 - 3 per week
  • You`ll need: Yoga mat, equipment is optional
  • Focus: Full body
  • Level: Beginner, Intermediate
  • Cardio: Very Light

This program does not apply for diabetes, pregnant women and illness patients.

What to eat and drink to incorporate with this workout plan: During Ramadan you may have mild dehydration, avoid salty foods as much as you can. After breaking the fast, make sure the foods you eat at Iftar and Suhoor provide a balance of starchy foods, including wholegrains (your main source of energy), fruit and vegetables (vitamins and minerals), dairy foods and protein-rich foods.

This program focuses on maintaining muscle gain and toning, increases your carbs intake after fasting, watch the Faster Results with Food video at the end of this program. If you have headaches, tiredness and difficulty concentrating before/during/after workouts, reduce training time, take longer/more breaks or stop completely.

If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water and stop the workout. Switch the workouts/dates according to your choices/schedules. Rest 1 week to 10 days when Ramadan ends.

Pick 1 video or do all as your strength levels, train before Suhoor or 1,5 to 2 hours after Iftar.
The program is composed based on the Central London Mosque and the East London Mosque. 

WEEK 1

1Rest day Wednesday 14 – 4.32am, 7.59pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
3Rest day Friday, April 16: 4.27am, 8.02pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
5Rest day Sunday, April 18: 4.22am, 8.06pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video

WEEK 2

7Rest day Tuesday, April 20: 4.18am, 8.09pm
8Rest day Wednesday, April 21: 4.15am, 8.11pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
10Rest day Friday, April 23: 4.11am, 8.14pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
12Rest day Sunday, April 25: 4.06am, 8.17pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video

WEEK 3

14Rest day Tuesday, April 27: 4.01am, 8.21pm
15Rest day Wednesday, April 28: 3.59am, 8.22pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
17Rest day Friday, April 30: 3.54am, 8.25pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
19Rest day Sunday, May 2: 3.49am, 8.29pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video

WEEK 4

21Rest day Tuesday, May 4: 3.45am, 8.32pm
22Rest day Wednesday, May 5: 3.42am, 8.34pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
24Rest day Friday, May 7: 3.37am, 8.37pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
26Rest day Sunday, May 9: 3.33am, 8.40pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video

WEEK 5

28Rest day Tuesday, May 11: 3.29am, 8.43pm
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28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video
28 DAYS TONE & SCULPT RAMADAN  workout video

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