After my fitness show in June and the vacation in Denmark afterward, it’s time to get back to a more normal workout routine and diet. To keep myself accountable and on track, I wanted to share my Fit Diabetic Workout Plan and my Fit Diabetic Meal Plan here on the blog (I already posted my meal plan for July).
At the end of this post, you can see videos of all the exercises from the first workout in my plan. I will post videos of the rest of the workouts throughout July.
My Fit Diabetic Workout Plan
My plan is to do four sessions of resistance training each week. I’ll probably be in the gym more than that (because I’m crazy like that), but only to take boxing or step classes or something fun like that.
Even though I’m not looking to grow my legs, I will still do legs twice per week to maintain what I have and perhaps grow my butt just a little 😀 . One leg workout has a lot of heavy pushes (10-12 reps) while the other is a high-rep workout with supersets.
The other two workouts are a push day (chest, shoulders & triceps) and a pull day (back & biceps). I’ve also added a few abs exercises to my schedule, something I usually don’t spend too much time on since a lot of my other exercises already helps strengthen my core.
This workout routine will allow me to hit all muscle groups 1-2 times per week and in a lot of different ways which is just what I need right now.
I don’t plan to do any cardio except for the occasional boxing/step class, some hiking, and a lot of walks with Zoe (aka TheFitDog). With this workout program and a good diet, I shouldn’t need it
My weekly workout split
- Monday (push day) – Cable flyes, 1-arm power push, seated shoulder press in smith machine, lateral raises, rope triceps extensions, standing rope extensions (see detailed plan with videos below)
- Tuesday (high-rep leg day) – Smith machine squats, one-leg deadlifts, step downs, sumo squats, kicks backs, hip bridges, resistance band work, abs (You can see the video here)
- Wednesday – Rest
- Thursday (pull day) – Assisted pull ups, straight arm pull down, rope pull-backs, rope hammer curls, preacher curls, abs (videos coming soon)
- Friday (heavy Leg day) – Deadlifts, seated leg extensions, seated hamstring curls, walking lunges, machine abductions (videos coming soon)
- Saturday – Rest or step class
- Sunday – Rest or boxing class
Workout 1 – Push Day
Cable Flyes (3 sets of 15 reps)
Keep your arms almost straight and your elbows locked. If you start bending your elbows too much it will become a press rather than a fly
1-arm Power Push (3 sets. Each set is 10 reps on each side, 15 reps on each side and 20 reps on each side without pauses)
This one is a little hard to explain so watch the video to see how I do it
Seated Shoulder Press (3 sets of 12)
Use the smith machine if you have one. If not, use a dumbbell in each hand.
Lateral Raises (4 sets of 12-15 reps)
Focus on your elbows when you lift and not your hands. Your elbows should be level with your shoulders at the top of the motion and your hands shouldn’t be much higher than the elbows.
Rope Triceps Extension (2 sets. Each set is 20 reps, 10 sec break, 18 reps, 10 sec break, 15 reps, 10 sec break, 12 reps, 10 sec break, 10 reps)
Keep your elbows stationary and focus on using your triceps and not your shoulders. Start out light if you haven’t tried this before. It will BURN on the last reps of each set 😀 (the video is a full set so you can see how hard it is for me)
Overhead Rope Triceps Extension (2 set of 8-10 reps)
This is the final exercise, so put some weight on the machine and give it all you got for two heavy sets!
That was it! My Fit Diabetic Workout Plan for July and the first workout. Remember to check out the meal plan that goes along with the workouts and to come back for the rest of the workout videos later this month.
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