But it warns disciples in English to avoid Western gyms like LA Fitness as they’re “full” of “semi-naked women”.
The mag — aimed at followers of al-Qaeda’s Osama bin Laden — offers advice on staying fit on the frontline.
It suggests building strength for carrying “weapons and equipment” — and striking enemies “lightning” fast.
The guide also warns “using weights is unrealistic” on the frontline.
Exercises are posed by men dressed in jihad-style outfits of white robe and headscarf.
In one, a man does stomach crunches as another holds his legs. In others, a man tries leg-strengthening lunges and stretches to touch his toes.
The monthly magazine rants: “The Mujahid (holy warrior) must learn to get in shape and build strength and to continue to do so wherever he is with little or no resources.
“Another reason being that the places which one can go to where weights and gyms are available are not Islamic environments and definitely not fit for the Mujahid in Allah’s cause.
“We find at these gyms such as LA Fitness that they are full of music, semi-naked women, free mixing and the danger of one showing off during a workout which would destroy your intention and action.”
The site advises followers to stretch before starting exercises which include sit-ups, V-sits, shoulder bridges and squats.
It recommends “at least 100-150 push-ups a day” to boost arm muscles.
The net mag — which includes hate preachers’ quotes and reports on weapons — also gives diet advice.
It says recruits should have protein-rich foods to build their body and sugar-rich snacks for energy.
It advises not to “waste money on expensive protein milkshakes”.
Celebs’ personal trainer Louise Parker said: “The programme isn’t very sophisticated. It could be straight out of the 1980s.”
Under a ‘Sculpting Your Legs’ section it adds: “Building your legs is the most important part of your body for jihad... you’re going to be carrying weapons and equipment.
“And among the things which terrorises the enemy very much is when the Mujahideen strike them with lightning speed.
