Fajr Club Exercise Day 1
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Channel: Nouman Ali Khan
Series: Nouman Ali Khan - Fajr Club
File Size: 34.29MB
AI Generated Transcript ©
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Okay, guys, here we are. Day one, I couldn't broadcast the prayer, but we recorded it. So inshallah we'll post that later the prayer and that we had, but I don't want to miss out on the live cast for our exercise, I want to introduce you to my dear friend, Crystal who's going to help us exercise Come on in.
There, yes. So he's going to help us figure out what to do with ourselves. And pretty much I'm gonna spend the the week embarrassing myself to exercise properly. So if I come in here, I'm gonna tell you guys where to stand. So first of all, you can be over here, when you can be over here. I'm going to be over here.
And go ahead, Steve, take it away. What are we doing?
where it started out, just doing a little bit of stretching, and do dynamic stretches to start with, what's the dynamic stretch. So naming stretches usually involves some type of movement instead of just holding the stretch. So we'll start with just going knees up.
So coming closer so they can see. Oops, yeah, right here. So we'll go right leg up, and then left leg.
Go back and forth. We're gonna go for about 60 seconds. Okay.
That sounds easy, really easy. Loosen the body up, get the blood flowing.
While we're doing the stretch, we want to help focus on building the proper movement. Try to keep your ankle underneath your knee when you go up, ankle underneath me, there you go.
Bring your foot forward just a little bit when you go.
There you go.
Oh, that's starting to feel special.
Alright, go ahead and relax. Next one. We're gonna bring the whole leg up
to try to stand in place. Just touch your toe. Okay.
Oh,
you're so good at that.
You're amazing at that. That's a stretch out your glutes.
hamstrings. Oh my god, I'm tight. Maybe work your core a little bit
isn't burning yet.
He's loose.
He's like The Karate Kid over here.
So Steve, when you correct this, I want you to rotate between us here so that everybody can see you in this space in these spaces.
Alright, the next one.
We're going to open up our hips a little bit. So it's going to bring this leg up, bringing it around and back down. Now we'll do the other one. Up, around and down.
Oh boy.
That's good.
allows you to warm up the hips, get some fluid running through there.
A lot of people sit too much throughout the day. So this kind of helps open up the hips and get you feeling a little bit more functional.
You feel it right.
Need to
slow you down. Okay.
Go for about 30 more seconds. Oh my god. I thought three more seconds.
I think time is the only thing that's relevant.
If it feels like a workout, that means your your hips are probably pretty tight. Oh yeah.
Well that's what that means.
All right, we're gonna do butt kicks.
That is gonna stand in place.
Okay, we're gonna try to hit put your heel to your backside.
A little bit more. There you go. There you go.
Go for about 30 more seconds.
Get him on. Here we go. There we go.
Come on, old man. 10 more seconds.
Home doing this. As you can see, it should be pretty easy to do in a living room or anywhere. For that matter inside. Don't need a whole lot of space.
done that.
You screwed up just a little bit. Yeah.
We're gonna do jumping jacks. Oh, no. Really easy.
Like after 10 minutes or like right now. Right? Okay, ladies go out. arms go up. Okay, let's go.
There we go.
Doing good. Keep it going.
All the way up. All the way up. All the way up. There we go. Bring them together.
Get your rhythm There you go.
15 seconds.
10 seconds. Almost their calves are Brighton. Yep. So this is the warmup. Right? Yeah.
Both
let you know as soon as my soul returns.
So the next one, we're going to do a reverse lunge.
Which means
we'll start with the left leg stabilizing right leg will go back. When you do this position, you should end up in the front knee here. Steve, why don't you come where I was telling during the complete shock
every knee directly over your ankle or make an L. Same thing back here. This knee will go right under the hip.
You'll make another l that makes sense. So that when we go down
you're not gonna let you need touch. You'll come back up, switch.
Come back up. We should be sideways. So we can see how terrible we're doing.
Okay, it's up to me.
Remember your brain a bit forward. So let's hear down. Put your hands on your hips to help stabilize.
I want you to do 15 with the right leg 15 with the left leg. You can alternate that's fine.
Where you going over you
know what if I want you to humiliate yourself publicly like me.
You guys are doing great.
Try to open it up a little bit more that way. His knees still move the ankle and not coming forward. So
there you go on the side
Don't switch every time just stay on one side for 15 times, it's okay you can you can alternate or you can do this on the same way. If you do it the same leg, it'll be a lot harder
to do more work.
Always tiles always.
Nothing better in
class. Right, right. Okay. Try to open up stance a little bit further.
When we go down,
nobody want to have this knee above the lake.
Yeah, there you go.
should feel it in your hamstring.
Fine, done.
Okay.
All right, next one.
Do a wide stance squat. So your feet are gonna come out past shoulder with
your toes, you're gonna be pointing outwards.
And we're gonna go straight down.
Your hips become level with your knees. And then we'll go back up, squeeze your glutes. Go back, down.
And up. When you're on your way down, control it. Don't just drop your body. down nice and slow. Come back up slow.
We're doing like two of these. We're gonna do 15. Yeah.
You want to keep your knees behind your toes.
I feel a little pressure on your hips.
While you're doing this, really focused on squeezing your abdominals. Basically suck your belly in.
put more pressure in your heels. And sit down a little further.
There you go. And hold your hands up here.
How's that feel?
I come alive.
All right, this one will be a little bit easier. Take it out of the legs for a second. We're just gonna do the overhead clap.
Okay, but we're gonna do it for 60 seconds.
Once we hit that 60 seconds, I'm going to have you just stop right here. So when I say stop, we'll start with our arms out.
fun, isn't it? Yes.
You get new feelings, don't you?
He's flagging down a plane from the last Island.
Well,
let's keep it going. You guys got it?
You bring it up, bringing the hands together. Like you're doing a clap. Overhead clap.
Now in the shoulder width or shoulder level. Back up to a clap. Is it 10 minutes yet? No. 25 seconds. Are you serious?
Get this
let's keep it going. Keep it going. few more seconds. Five seconds 321 and stop remember are now
keep them level.
Oh my god.
Gonna bring? We're gonna bend the arms. We're gonna do a military press right now. Yep. Oh my god.
still gonna squeeze your abdominals. We work the core as well.
Oh yeah. That's because I'm Asian.
Tomorrow morning
we'll do some stuff. Don't be too sore.
For anybody at home, maybe you start exercise you do something I used to too much physical exertion you drink a lot more water. Eat more food. Healthy food.
Yeah, no librettos guys.
And relax.
Shake it out. Shake your arms out. Shake the legs out.
All right. Has anybody done a superman pose? Yes, I did.
So we're gonna lay on our on our stomachs. We're gonna do your hands out, legs up.
Just like this.
Makes looks ridiculous. Easy.
That's why I have him around, make you feel bad.
Leg away down here like chillin
in the best position there but
I'm pretty close.
Get those arms fully extended out.
Hold it up. You got this. Keep it up. Keep it up.
See if we can bring these arms or more out of here.
Do a boxer
can try to keep those thighs off the ground. Lift him up.
Keep up. Keep up. You got this.
Let's go 10 more seconds.
Go ahead and stay in that position. You take a seat. Here we want we'll relax for about 1520 seconds.
How's everybody feel?
We feel that the most
about you.
Okay,
the next one's gonna be Aqua man.
We're gonna do the same thing. except you're gonna move your arms and legs.
There's not much you're gonna move.
If you're stiff, like I am, the legs aren't the easiest thing to move because you have to really bring them off the ground. But more importantly, just get these arms moving.
You shouldn't be working the backs of your shoulders. You're still working your core.
Okay, and I'm thinking if you feel
if you're feeling it in your back at all, then engage your abdominals more. What can you squeeze?
very awkward movement but
it's very effective.
Okay.
Is this even hard?
That's encouraging.
Three
lakhs
like this.
All right.
Last thing before we do some more stretching. We're gonna do some push ups.
We're gonna do 10
Uh huh. And then nine,
then eight, then seven. Then six, and all the way down to one.
But like without breaks,
it's a five second break in between each one count to five.
You're doing great.
It catches up to, it's like my pinkies tired or something but not the rest of me.
Feel.
Sorry, last exercise.
Stretch it out. Feel Great afterwards.
Slow down all the way down all the way up. in between. There we go.
We don't want to do the snake.
Doing this.
Straight down, back up.
For one
there you go.
Nice.
Feel the difference.
Little Man now.
Okay.
You guys,
come back in.
This is a stretch.
So not everybody can touch their toes to start with, you can't touch. I can barely touch my knees and grab your leg and pull yourself forward. And we're gonna start with legs apart. You're gonna try to bring
your left arm over to your right leg.
This is me right here.
Just make sure I've been like this since I was 12.
Bring this arm up here. And I'm trying to grab
it bring your left arm up for the day.
Go ahead. Do your right over.
doesn't feel good. Oh, no.
I gotta make you feel bad. You get more of a stretch. Yeah, that's the point. I'm trying to avoid
no oxygen. I feel full of discomfort.
inside.
I will get there I will get you to toe. I'm coming for you. Two weeks.
I've been what?
Six?
Seven years of my life.
I feel a lot better when I switch over.
my hamstrings are
not happy
in hydration will help with muscle stiffness, eating proper foods, the dynamic stretches that doesn't exist in an African household. Well now
Better now exists in all households. It just depends on how you prepare it
to junk food.
They have sat down and ate with just about every culture. It just depends on how you you decide to prepare your food.
You hear the box that
you decide how you prepare your food.
They put so much oil they could do a whole change.
Wanna grab both
you can't grab your toes, grab your legs and pull yourself down.
Cuz I'm stretching.
Listen you rubberband,
man, do a butterfly stretch.
Painful,
painful things. Grab your feet. Put your elbows on your legs or your knees and push down, lean forward.
I feel the burn on the sun.
thing that I hope while you're stretching, take deep breaths.
Deep breath in. And when you blow out, focus on releasing the muscle relaxing it.
breath in,
push out and dig a little deeper into that stretch.
Really focusing on the muscles.
Creating a good mind muscle connection as the best thing you can do for your body.
Cross her legs.
Left arm across the body.
Right arm over and pull it across.
feeling great. I feel amazing.
Usually the workout feels rough by the end of the stretching. Usually if you feel a lot better.
We'll switch over
to the other arm.
Come into the shots.
I'll put some tape around so you can see our borders of embarrassment.
All right, next one. I'm gonna have a regular hands, knees.
Everybody can face towards the camera. Okay.
So what I want you to do
is flip your arms around and have your hands
either sideways or the goal is to eventually get them reversed.
Yeah.
should feel really good stretching your forearms.
If you don't then lean forward. Actually, I'm sorry, lean back.
Tell your hands a little more. Yeah.
My hands.
forearm stiffness and hand stiffness caused a lot of problems as you get older.
As joint pain, what other things
Some as simple as this can really alleviate a lot of those problems.
For about 10 more seconds,
relax.
Last one, you bring left arm behind your head and put your hand in the smaller your back
and pull it out on your elbow.
And we'll switch.
Over take deep breaths.
Relax. Shake it out.
That's it. All right.
All right, guys. Thanks for watching. Tomorrow, which I'll get the budget prayer and the hell out. All right, but thankfully, I did record the earlier session. I'll try and upload it today. So you guys can catch those of you that are I know for Australians. It's midnight right now. So you watch this as your time. Hopefully you can keep up and surpass us this week. Let's see how it goes. Some article