Ali Dawah

00:00:00.000 As-salamu alaykum wa rahmatullahi wa barakirah to your brothers and sisters and dear friends, hope you guys are doing well.

00:00:18.700 Before I start, I just want to remind you guys that at the end of the video, there's going to be a charity link.

00:00:23.060 As you know, we are raising money for a hospital ward in Gaza, about 146,000 pounds.

00:00:30.000 So please do check that out before you do, inshaAllah, close the video.

00:00:34.720 But welcome to this video. On this video, we decided as brothers to basically do a video regarding fitness and bring the sunnah of the Prophet sallallahu alayhi wa sallam into this, inshaAllah.

00:00:45.500 And the reason why I wanted to do this video is because every time I come see the brothers and we're chilling in their house,

00:00:49.840 and we were just, we were studying and we're doing a lot of stuff, but we were mostly just lazy, sitting on the couch, just not doing much.

00:00:56.840 So I thought, you know what, why don't we put our time, our spare time into use, and keep a bit fit.

00:01:02.260 And obviously, you know, back in the days, I used to love training a lot.

00:01:05.280 Brother Oyun trains, Brother Musa started training as well.

00:01:08.340 So I just thought, let me put that into use.

00:01:09.920 Why is it that I started training and you haven't started training?

00:01:12.320 No, no, no, no, because I used to train back in the days.

00:01:14.340 I'm just saying, he's been training for a while.

00:01:16.120 You just started, but Mashallah, you're getting there. What's wrong with that?

00:01:17.880 I didn't just start, bro. I've been doing it for a while.

00:01:19.060 No, how long have you been doing it for?

00:01:20.260 That's right, go on.

00:01:20.840 Okay, it's all right, yeah? Okay, he's getting a bit emotional here, yeah?

00:01:22.920 Okay, well, you can see the biceps, though, still. Flex, flex.

00:01:26.940 Yeah, okay.

00:01:27.940 So, yeah, so I thought, you know what, let's use this spare time and be active, inshallah.

00:01:31.540 So we started training.

00:01:32.380 So today, we're going to show you, what I'm going to show you, basically, how I train each muscle group

00:01:37.580 and brothers and sisters and teach you guys how you can use this.

00:01:41.520 Brother Oyun is going to touch up on a few other stuff and how to eat healthy, etc, etc.

00:01:46.140 Brother Moussa is going to help us out with the workout, inshallah.

00:01:49.880 And we're going to see how it goes.

00:01:51.140 We're going to go straight into the exercise.

00:01:54.300 But before we do, Brother Oyun wants to just quickly touch up on something.

00:01:57.820 As-salamu alaykum.

00:01:58.940 So, basically, we're going to start.

00:02:01.160 We're going to show you guys Ali's workout regime in a minute.

00:02:03.960 But before we start the exercise, I just want to give you some tiny tips

00:02:08.000 that's going to help you throughout your workout for the rest of your lives.

00:02:11.740 The first, most important thing when you're working out, whether you want to lose weight

00:02:16.460 or whether you want to gain weight as in muscle, any of that, whatever you want to do in terms

00:02:21.660 of workout, the first and foremost, most important thing that you need to focus on is your hydration.

00:02:28.900 You need to be drinking, as a male, you need to be drinking two liters of water every single

00:02:34.080 day on average.

00:02:35.560 And as a female, you need to be drinking at least 1.6 liters of water every day.

00:02:39.220 So, basically, water is the most important thing.

00:02:42.580 Whether you want to lose weight, for your fat to be burning, for your reactions in your

00:02:46.820 body to occur, you need water.

00:02:49.220 And that toxins out.

00:02:50.340 And water helps in everything, for healthy skin, etc, etc.

00:02:53.960 And even when you want to gain muscle, you need reactions in your body to happen and

00:02:57.600 that requires water.

00:02:58.880 And another tip that you guys should follow or try to follow is, if you're trying to lose

00:03:03.140 weight, when you're working out, try to wear, like, thick clothing, hoodies, jumpers, etc,

00:03:09.840 etc.

00:03:10.220 But if you want to build muscle and not lose weight and not lose the fat that you have

00:03:15.300 like me, you should try to work out in, like, loose clothing.

00:03:19.640 Like, you know, not so much layers.

00:03:22.260 Don't go to the gym when it's 25 degrees, wearing a hoodie, wearing a jumper, wearing a

00:03:27.520 jacket.

00:03:28.180 Like, you know, obviously, cover...

00:03:30.180 It's about gym or untarcting.

00:03:32.260 Obviously, keep your modesty, you know, work out with modesty and especially when you're

00:03:36.300 at home as well.

00:03:37.180 You can do loads of workouts at home.

00:03:38.880 When you're doing it at home, nobody around.

00:03:40.180 Yeah, this is the main purpose.

00:03:41.320 Like, if you want to do it at home, like, you know, if you don't want to go out, if

00:03:43.820 you're with the brothers, if you're with the sisters, this is...

00:03:46.560 What we're going to show you is the basic stuff that you can use when you're at home

00:03:50.440 and use basic equipment to do it.

00:03:51.920 Yeah.

00:03:52.380 And also, we all should know the hadith of the Prophet, sallallahu alayhi wa sallam, where

00:03:56.520 he said, the strong believer is more beloved to Allah than the weak believer.

00:04:01.200 And the scholars commented on this and they said that the strength in this hadith, it refers

00:04:06.840 to physical strength.

00:04:08.360 So obviously, during Umrah time, we're told to uncover one of our shoulders during the

00:04:12.480 first few tawafs.

00:04:13.600 And one of the reasons why we're told that is because to show the strength of the Muslims

00:04:17.880 so that people can see the Muslims and see, look, these guys are strong.

00:04:21.540 But nowadays, as Muslims, all we can see today is Muslims having their bellies out.

00:04:26.320 their stomach showing because we've lost the plot of being healthy.

00:04:30.160 And that's why today we're going to focus on showing the Muslims how to become healthy.

00:04:34.960 And Radha Ali is going to show his workout regime and his craziness.

00:04:38.880 So brothers and sisters, we're going to get straight into the exercise.

00:04:41.440 But before we do, obviously, it's good to make intentions so we can get rewarded as we're training.

00:04:46.240 And one of those intentions that we should do is ask Allah and say, Oh Allah, indeed we want to train our body,

00:04:51.920 keep fit for your sake so we can serve your deen better.

00:04:54.880 And as brother Ajmeen said, you know, a strong believer is better than a weak believer in Iman

00:05:00.880 and obviously in body as well, in body and strength.

00:05:02.960 So inshallah, we're going to get straight into it, make that intentions and inshallah,

00:05:07.360 as we're training, we'll get rewards thereof.

00:05:09.200 So let's get straight into it inshallah.

00:05:10.960 Okay, so brothers and sisters, we didn't want to go into the exercise of showing you guys of warming up,

00:05:14.720 etc. We just want to go straight into it.

00:05:16.880 Obviously, you can do your own warming up in your own way, however you want to.

00:05:20.080 I'm just going to show you guys how I train each muscle group.

00:05:22.960 Today, obviously, we're going to be training biceps.

00:05:25.680 So I'm just going to show you guys how I start my bicep workout.

00:05:29.360 So I get the pillow bar, you know, you can grab it how you want, obviously,

00:05:34.400 but it's better to have it, you know, just like most has got it.

00:05:37.840 So it's not good to have it like this or like that.

00:05:40.000 It's good to have it right in the middle.

00:05:41.440 So what I do is obviously if you just got a little bit down.

00:05:43.600 Yeah, so start from there.

00:05:44.960 Right.

00:05:45.280 So how I work out with this is brothers and sisters is you can do this at home.

00:05:48.560 If you're, if you're a sister, obviously, if you're a female, you can use lighter weights.

00:05:51.920 If you're a brother, you know what your strength is.

00:05:54.240 So work, work on that, Inshallah.

00:05:56.240 So what I usually do is I do eight reps.

00:05:58.320 I do four sets of eight reps, right?

00:06:01.600 If I find it hard, for example, if I go on the, if I'm doing my sixth rep,

00:06:06.160 and it's really, really hard for me, what I'll do is I'll just take a bit of weight off.

00:06:09.600 So Inshallah, I can do eight reps.

00:06:11.520 So obviously, we keep our back straight.

00:06:13.440 Your back should be straight, Inshallah, because you don't want to do like,

00:06:16.320 you know, some people do, if you just show us an example where they go, you know,

00:06:19.600 yeah, that, yeah, they start doing this, they're using their back.

00:06:22.400 So we don't want to do that. We just want to keep your back straight, Inshallah.

00:06:25.680 Do these, do these curls, eight reps or four sets, Inshallah.

00:06:30.720 This is how I start off my bicep training.

00:06:32.880 So guys, after we've done our workout on our curl bar,

00:06:36.880 obviously, between each interval, if you've done eight reps, take a minute break,

00:06:41.120 come back to your eight reps or four sets.

00:06:43.600 So you do it four times, eight.

00:06:45.680 Now, after we've moved on from that, we're going to rest a bit, couple of minutes,

00:06:49.600 and move on to our next workout, which is the hammers, Inshallah, as Musa likes to say.

00:06:53.840 Yes, so Musa picks it up.

00:06:56.400 Now with this, we don't want to do the same training over again, because

00:06:59.920 you see, when your muscles get used to a certain way of doing exercise,

00:07:03.040 it doesn't become effective, because you're doing it with the curl bar,

00:07:05.680 now you're doing the same exercise with the dumbbells.

00:07:08.720 So we're going to do it in a different way, where Musa is going to show us, Inshallah.

00:07:13.920 So as you can see, it's better to do one each.

00:07:16.960 You can choose to do them both, if you want to.

00:07:19.440 But what Musa is doing is much more effective, as you can see.

00:07:23.120 And when you're training, brothers and sisters, like I said, don't move your back,

00:07:26.320 you know, because if the weights are too heavy, that means you're using your back.

00:07:29.760 So, Inshallah, do this, and you don't want to do it too fast or too slow.

00:07:34.720 Do you get what I'm trying to say?

00:07:35.680 So this is the perfect way of doing it.

00:07:37.200 We do four sets of eight reps again, so four times eight.

00:07:41.360 And you have a minute rest in between each exercise.

00:07:45.200 Okay, so brothers and sisters, we're going to do three sets of, Inshallah,

00:07:49.280 between six and eight reps on this concentration curl,

00:07:52.400 which Brother Musa is going to show me, Inshallah.

00:07:54.320 So what we do is, obviously, if you have this at home,

00:07:57.280 it's good to use it, it's really good, but if you don't have it in a minute,

00:07:59.840 we're going to show an alternative that you can use, Inshallah.

00:08:02.880 So with these, these specifically target the bicep muscles.

00:08:05.840 Like, you know, and as you can see, Brother Musa, you know,

00:08:10.560 the way he's doing it, Inshallah, he's not putting it all the way down

00:08:12.800 with his arms straight, just a little bit curled.

00:08:15.920 This will help you, Inshallah, tone the bicep muscle, Inshallah, even better.

00:08:22.160 So if you don't have this at home, there's another alternative,

00:08:25.680 which one Musa is going to show you, Inshallah.

00:08:30.800 So brothers and sisters, if you don't have that equipment in your house,

00:08:33.280 you can use your knee to do the same movement,

00:08:35.040 and Inshallah will be as effective.

00:08:36.960 But one way of not doing it, if you can see Musa's right elbow,

00:08:40.960 it shouldn't be over your thigh.

00:08:42.400 It should be just beside it getting support,

00:08:44.400 for which if you, Brother Musa can show, just like this.

00:08:47.440 So you do three sets of eight reps.

00:08:50.240 So once you've done your eight reps, you take a minute rest,

00:08:52.720 and then you do eight again, a minute rest, and eight again.

00:08:55.840 Once you've done this, we're going to go into our final exercise, Inshallah.

00:08:58.720 So guys, after we've done our four sets,

00:09:01.760 another four sets, and our last three sets on the bench,

00:09:04.880 with this, our bicep muscles, arms are going to be really tight.

00:09:08.720 So what we want to do is we're going to use a Curl Bar again,

00:09:11.200 with very light weights, and what we're going to do is,

00:09:13.600 we're going to do 21s, which is, we're going to show Inshallah,

00:09:17.040 which is, for example, you're going to do seven, halfway, halfway up.

00:09:22.240 After you've done seven.

00:09:24.080 Okay, after you've done seven.

00:09:25.120 After you've done seven, you do halfway down.

00:09:30.720 And after you've done that seven, you do full.

00:09:36.080 So you do seven, seven of these.

00:09:40.080 So this is one set done, and you repeat this,

00:09:43.920 which you can choose, of two sets, or one set, or three sets.

00:09:48.800 It's up to you.

00:09:49.520 And your bicep exercise is done.

00:09:51.280 And we're going to move on to shoulders, Inshallah.

00:09:53.440 Okay, so guys, this is the shoulder exercise.

00:09:56.480 Now, what Brother Owen is going to do for us,

00:09:58.640 is going to be doing his shoulder exercises.

00:10:02.160 And we're going to do four sets again, with eight reps.

00:10:05.680 Usually, I tend to do, for example, four reps behind,

00:10:08.560 the back of my head, and three, and four in front.

00:10:13.280 So do four, back, and four in the front.

00:10:17.200 You can do it however you like.

00:10:18.240 You can do one back, one front, or four back, four front,

00:10:22.240 however you like to do it.

00:10:23.280 And this will train your shoulder exercises.

00:10:25.600 And once you've done this, it's the same routine again.

00:10:28.160 After eight reps, you take a minute rest, eight reps,

00:10:30.960 a minute rest, eight reps, a minute rest, eight reps,

00:10:33.200 and you finalize it.

00:10:34.080 And we move on to the next exercise.

00:10:35.600 Okay, with this exercise, what Brother Owen is going to show us,

00:10:38.640 is we're going to be training the middle part of the shoulders,

00:10:40.800 with this exercise.

00:10:43.520 We're going to do four sets of eight reps.

00:10:46.320 So how we're going to do this, I'm going to make it more clear for you guys.

00:10:49.520 After we have done eight reps, that is our first set.

00:10:52.160 So we're going to be training the front part of the shoulders on our second set,

00:10:55.840 like this, or you can choose to do that.

00:10:58.880 It doesn't really matter that much.

00:11:00.800 So once again, I'm just going to repeat our first set,

00:11:03.440 we're going to be doing this eight times.

00:11:06.800 Once we've done that, on our second set,

00:11:09.040 we're going to be doing this eight times.

00:11:11.120 And then on our third set, we're going to go back to doing this.

00:11:16.640 And on our last set, we're going to be doing this.

00:11:20.960 And we're going to finish off with that.

00:11:22.240 So basically, we're going to go on to our final shoulder exercise of the day.

00:11:25.520 And Brother Ali is going to show one of his own personal workouts that he made up.

00:11:29.360 And basically, what he's doing is he's first, he's working on his middle shoulders,

00:11:34.320 by lifting up his shoulders.

00:11:35.840 And then when he pushes it out, he works on the front shoulders.

00:11:39.120 So this is like a compact between your middle shoulder and your front shoulders.

00:11:43.920 And Brother Ali does three sets, and he does eight reps on each set.

00:11:48.640 And he first does it clockwise, and then he changes it to anti-clockwise on every set.

00:11:52.800 So you guys can change this up. You can do more sets, more reps,

00:11:56.560 or you can do lower sets and lower reps.

00:11:58.480 And now we're going to go into sparring, inshaAllah.

00:12:00.320 Okay, so brothers and sisters, after we've done our shoulder exercise,

00:12:04.080 four sets of eight reps, four sets of eight reps.

00:12:07.520 And we've finished off with, as you know, the bar that I showed you clockwise.

00:12:11.600 Three sets of that.

00:12:12.640 We're just going to do a bit of sparring, obviously with the pads,

00:12:16.000 but we don't have pads.

00:12:16.960 So we're going to be using the boxing gloves, inshaAllah.

00:12:20.080 And this will, inshaAllah, really work out the shoulders to its point and finish off.

00:12:24.960 So what we're going to do is, it's very basic,

00:12:26.720 if you're at home with the sisters or the brothers,

00:12:28.960 you can do the same thing, just don't knock out each other,

00:12:30.640 and don't punch each other's face.

00:12:31.840 So it's like, one, two, three, bang.

00:12:34.880 So we move, yeah?

00:12:36.640 One, two, bang.

00:12:38.640 One, two, bang.

00:12:42.640 One, two, bang.

00:12:44.640 One, two, bang.

00:12:46.640 Go.

00:12:48.640 One, two, three, bang.

00:12:50.320 And you can do many different exercises.

00:12:51.680 For example, just keep punching.

00:12:56.560 Yeah, uppercut.

00:13:00.960 Side, for the side, for example.

00:13:03.360 So you have many exercises that you can do,

00:13:05.920 until you are really tired, stop, take a rest, go again.

00:13:09.840 Once you say enough is enough, that's the show we've done for today.

00:13:12.560 Okay guys, so on today's exercise,

00:13:15.120 we're going to show you how to train your chest, inshaAllah.

00:13:18.400 When training the chest, obviously it's important.

00:13:19.920 If you have the bench high, it works the upper part of your chest.

00:13:22.480 If it's flat out, obviously it's the middle.

00:13:25.600 And if it's really declined, it's obviously the bottom of your chest, inshaAllah.

00:13:30.400 So you can do this however you like.

00:13:32.880 Obviously, if you're a male, obviously you know your waist.

00:13:36.800 If you're a female, you can do it lighter weights, inshaAllah.

00:13:39.280 So, if Brother Musa goes down, Brother Musa is going to do four sets of eight reps, inshaAllah.

00:13:45.680 So you want to have the bars perfectly, just around shoulder length.

00:13:49.440 You don't want it too wide or too close.

00:13:51.920 So, eight reps.

00:13:54.800 Bring it to your chest.

00:13:55.920 Don't let it settle on your chest.

00:13:57.680 It's like kind of close and back up.

00:14:01.200 As you can see, lock in your arms if you want.

00:14:03.760 You know, if you want more concentration on the chest, don't lock your arms.

00:14:07.200 So, doing eight reps.

00:14:08.480 And once you've done this, four times, four sets of eight reps,

00:14:11.280 we're going to go straight into our new exercise, inshaAllah.

00:14:14.080 Alright guys, so after you've done a bench press, or four sets of eight reps,

00:14:17.680 we're going to do chest flies, which Brother Oyan is going to show us.

00:14:20.080 You can do this either with having your arms straight,

00:14:22.400 or if you can choose to, you can have it just a little bit curled.

00:14:24.960 And this will help you work the outside of your chest, inshaAllah.

00:14:28.560 And as you bring it closer to the inside, as you can see.

00:14:31.120 So you do four sets of eight reps.

00:14:33.040 And as you guys know, a minute rest each time.

00:14:35.760 And like I said, you know your own weights, inshaAllah, how heavy you can do it.

00:14:39.840 With this, you don't need, it doesn't need to be really, really heavy.

00:14:42.320 So after you've done this, we're going to go straight on to our next exercise,

00:14:45.520 to hit the chest muscles even more hard, inshaAllah.

00:14:47.920 But Brother Oyan is going to show us how to do it with the dumbbells.

00:14:51.840 So, you start off.

00:14:54.400 Yeah.

00:14:55.200 As you can see, we're going to do four sets again, of eight reps.

00:14:58.960 If you can see how he's doing, so he's got it straight.

00:15:01.200 When he's bringing it down, he puts it to the sides.

00:15:03.760 So we do eight reps of this.

00:15:05.280 On our second set, we start off, instead of like this, sorry, sorry.

00:15:10.000 Instead of like this, we're going to start off like this.

00:15:12.480 And the way we're going to bring it down, as Brother Oyan is going to show us,

00:15:15.280 is to our sides.

00:15:16.160 So one set of this, second set, the opposite way, and we're going to do,

00:15:25.360 we're going to repeat the same cycle again, and that will be done for our chest for now.

00:15:31.280 Okay guys, so once you've finished training your chest exercise, once you've done all the sets,

00:15:35.920 obviously, as you know, when you're training chest, it usually tends to work out your triceps as well.

00:15:40.080 So while we're at it doing our chest, it's good to work with triceps.

00:15:43.120 So Brother Oyan is going to show us how to do the first exercise, obviously, to train your triceps, inshaAllah.

00:15:49.760 So you can do three sets, with this one, start off with three sets of eight reps.

00:15:54.480 As you can see, you know, you can do it there, or you can bring it behind your head when you're laid down.

00:16:00.720 As you can see, you do eight reps of that, three times.

00:16:04.800 And once you've done that, we're going to go straight on to our next exercise.

00:16:08.240 So Brother Oyan is going to show us our second exercise on how to train our triceps.

00:16:12.480 Obviously, you start off with each arm.

00:16:15.680 So you do, again, three sets or four sets, if you like, of eight reps.

00:16:19.840 And then once you've done that, you turn to your other arm, inshaAllah.

00:16:23.120 Stop it with the other arm and do the same exercise.

00:16:26.480 And this will work out your triceps, inshaAllah.

00:16:28.160 So three sets or four sets of eight reps.

00:16:29.840 So guys, our third exercise is this, and we'll finish our triceps off, inshaAllah.

00:16:33.840 As you can see, you can do three sets, two sets, if you like.

00:16:41.520 With all the exercises that we showed you, you know, if you want to increase the reps,

00:16:44.640 you know, if you want to get toned, if you want to get big, increase the weight, lower the sets.

00:16:48.880 But don't go lower than, I'll say, six, inshaAllah.

00:16:52.080 And yeah, that's about it, inshaAllah, for triceps as well.

00:16:55.360 So brothers and sisters, as you saw, we work different parts of the body.

00:16:58.960 Now, I just want to highlight to you guys, obviously, this is not something that's really professional,

00:17:03.200 but these exercises, if you carry this on, inshaAllah, it will, inshaAllah,

00:17:07.120 with an amount of time of five to six months, you will get your body into shape, inshaAllah.

00:17:12.160 And like I said, you know your body best, you know what weights to lift, inshaAllah,

00:17:16.000 what your body can, obviously, has the strength to lift.

00:17:18.640 And put that into perspective as well, when you're doing these trainings.

00:17:22.000 And like I said, when you do your biceps, that's one day.

00:17:25.280 Let's say you've trained your biceps on Monday, give your arms rest,

00:17:28.960 because you're going to use your arms for the next following days to do your chest exercise,

00:17:33.920 or your shoulder exercise, or whatever exercise you want to really do.

00:17:37.440 So basically, if you've trained your biceps on a Monday,

00:17:40.240 give your arms about two days to rest.

00:17:42.560 So Monday, you've done exercise, Tuesday, Wednesday, you rest.

00:17:46.400 Thursday, for example, you do shoulders.

00:17:48.960 Once you've done your shoulders, usually shoulders tend to get recovered a bit more quicker.

00:17:54.000 You can wait a day or two days, and then you do your chest exercise with your triceps.

00:17:58.640 Then you start the whole process again.

00:18:01.920 Once you've done your chest and tricep exercise, rest for about a day or two,

00:18:06.000 go back to the biceps.

00:18:07.280 Now, one last thing that I want to tell you guys is,

00:18:09.280 when you guys are training, obviously, as you've seen,

00:18:11.760 it will say exercise one, exercise two, exercise three.

00:18:15.200 Now, what I would say is, do not do the same method.

00:18:19.200 Let's say, for example, you do the same method, exercise one, two, and three,

00:18:22.000 for each muscle group, and for four or five months.

00:18:24.960 What would happen is, your muscles would end up getting used to this exercise,

00:18:28.320 and then it would not have as much effect on the muscles, and it won't get toned.

00:18:32.320 So what you can do is, swap them around.

00:18:34.480 For example, exercise three, do that first.

00:18:36.960 Exercise two, start off with that first.

00:18:39.440 Exercise one, mix and match them.

00:18:41.520 So once you do this, then your body, your muscles will get a shock,

00:18:46.560 because you're doing something that it's not used to.

00:18:48.960 So inshallah, that's about it brothers and sisters.

00:18:50.560 Like I said, it's nothing really professional, but inshallah, you guys have benefited.

00:18:54.320 Also, as you guys know, when you're training, a lot of people in the gym start shouting, doing noises.

00:18:59.200 It's good to do with dhikr of Allah as well.

00:19:00.960 You know, inshallah, remembrance of Allah, and your rewards will be, inshallah, even greater.

00:19:04.640 So try to implement it.

00:19:05.840 If there's anything that we've missed out, you know, please forgive us, inshallah.

00:19:09.040 And yeah, that's about it from us.

00:19:10.080 I hope you guys have enjoyed it.

00:19:11.520 Please keep fit.

00:19:12.480 Assalamualaikum warahmatullahi wabarakatuh.

00:19:24.320 Assalamualaikum warahmatullahi wabarakatuh.

00:19:39.040 threaten

Training with Ali Dawah

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