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ADVANCED LEVEL

People who have worked out consistently for one year or longer fall into this advanced category. By this phase, a person is pretty knowledgeable about exercise, and their peak physical condition serves as a testament to this. For an experienced exerciser, learning new exercises is as much about keeping their workouts fresh and interesting as it is about continuing to challenge your body. With regard to diabetes management, constant monitoring is essential to keep tabs on how your blood sugars are fluctuating throughout your workout. It’s important to avoid highs and lows, whenever possible.

Try this workout to tap into a higher level of fitness and to improve your overall physical health and strength.

Monday

• Warm up with 5 minutes of very light cardio
• 5 minutes of moderate intensity cardio
• Begin resistance training:
  
  • 1 set of box jumps (15 repetitions)
  • 1 set of Bulgarian split squats (10 repetitions on each leg)
  • 1 set of decline push-ups (20 repetitions)
  • 1 set of horizontal pull-ups (12-15 repetitions)
  • 1 set of alternating overhead dumbbell press on Swiss ball (12-15 repetitions)
    

Repeat this entire resistance training circuit routine two times without any rest in between sets.

Tuesday

• 3 minutes of jumping rope
• 15 seconds of sprinting
• 2 minutes of walking
• 15 seconds of sprinting
• 2 minutes of walking
• 3 minutes of jumping rope
• 1 minute of walking
  

Repeat this cardio circuit a total of three times, resting for only thirty seconds after finishing the entire list of exercises each time. Do not rest in between individual exercises.

• Begin abdominal training:
  
  • 2 sets of hanging leg raises (10-12 repetitions)
  • 2 sets of hanging knee raises (10-12 repetitions)
  • 1 set of bicycle crunches (20 repetitions)
  • 1 set of Swiss ball crunches (max reps)
    

Wednesday

• Warm up with 5 minutes of light cardio
• 5 minutes of moderate intensity cardio
• Begin resistance training:
  
  • 1 set of squats (12-15 repetitions)
  • 1 set of dumbbell press on Swiss ball (12-15 repetitions)
  • 1 set of bent-over dumbbell rows (12 repetitions)
  • 1 set of Swiss ball curls (10-12 repetitions)
    

Repeat this entire resistance training circuit routine two times without any rest in between sets.

Thursday

35-40 minutes of low-to-moderate intensity cardio
Abdominal training: Same as Tuesday

Friday

Resistance training: Same as Monday

Regular exercise has been shown time and time again in research studies to help regulate blood sugars and reduce the risk of metabolic syndrome. This is why choosing the right workout for you – and just as importantly, sticking to it – is such a significant part of proper diabetes care. Remember, you don’t already have to be fit to start a workout program. You just have to have the desire to take the first step and a little bit of education to help you along your way. Wherever you are in your journey to being fitter, there will always many roads from which to choose. Some are short and unpaved, while others long and very well traveled. Each offers its own unique and interesting methods and techniques, but both will ultimately lead you to a healthier place in life.