Workout Program Week 2

› Workout Program Week 2

Before we getting started , I would strongly suggest to go see your doctor before starting any exercise that you see on Diabetes Fit For Life site.Also follow my abs diet to get the maximum benefit. 

Day 1 you will start with cardio, first you will warm up 10 minutes on a cardio machine of your choice for example: exercise bike, treadmill or elliptical machine, then you will move on to your cardio workout.

Cardio Work:

Easy: 3 Set,  Intermediate 5 Sets,  Advance: 7 Sets

  1. 40 High Knees  
  2. 10 Jump Squats 
  3. 5  Knee Tuck Jumps
  4. 40 High Knees
  5. 10 Butt Kickers
  6. 5  Jump High Knee Tucks
  7. 40 High Knees  
  8. 10 Jumping Jacks
  9. 5  Jump High Knee Tucks
  10. Rest

Once your done make sure you cool down and then do 20 minutes of cardio on a cardio machine.


Day 2 you will do upper body workout so make sure you have some dumbbells handy. Warm up for 10 minutes on a cardio machine( exercise bike, treadmill or elliptical machine).

Strength Training:

Sets  1

  1. Arnold Press:10 reps
  2. Rest: 30 sec
  3. Push ups: 12 reps
  4. Rest: 30 sec
  5. Lateral raises: 6 reps
  6. Rest: 30 sec
  7. Triceps Extensions 6 reps
  8. Rest: 2 minutes

Sets  2

  1. Arnold Press: 10 reps
  2. Rest: 30 sec
  3. Push ups: 10 reps
  4. Rest: 30 sec
  5. Lateral raises: 6 reps
  6. Rest: 30 sec
  7. Triceps Extensions 4 reps
  8. Rest: 2 minutes

Sets 3

  1. Arnold Press:8 reps
  2. Rest: 30 sec
  3. Push ups: 10 reps
  4. Rest: 30 sec
  5. Lateral raises: 5  reps
  6. Rest: 30 sec
  7. Triceps Extensions 5 reps
  8. Rest: 2 minutes

Sets 4

  1. Arnold Press:6 reps
  2. Rest: 30 sec
  3. Push ups: 8 reps (or to failure)
  4. Rest: 30 sec
  5. Lateral raises: 4 reps
  6. Rest: 30 sec
  7. Triceps Extensions 4 reps
  8. Rest: 2 minutes

Cool down and then do 20 minutes of cardio on a cardio machine.


Day 3 you will do cardio, first you will warm up 10 minutes on a cardio machine of your choice for example: exercise bike, treadmill or elliptical machine, then you will move on to your cardio workout.

Cardio Work:

Easy: 3 Set,  Intermediate 5 Sets,  Advance: 7 Sets

  1. 10 Seconds Elbow Plank
  2. 10 Reps Body Saw
  3. 10 Seconds Elbow Plank
  4. 10 Reps  Plank Rolls
  5. 10 Reps  Up and Down Plank
  6. 10 Reps Plank Rolls
  7. 10 Seconds  Side Plank (Right side)
  8. 10 Reps Side Bridge (each side)
  9. 10 Seconds  Side Plank (Life side)
  10. Rest: 2 minutes

Once your done make sure you cool down and then do 20 minutes of cardio on a cardio machine.


Day 4 you will be doing back and biceps, so make sure you have some dumbbells handy. Warm up for 10 minutes on a cardio machine( exercise bike, treadmill or elliptical machine).

Strength Training:

Sets 1

  1. Bicep Curls: 10 reps
  2. Rest: 30 seconds
  3. Bent Over Rows: 8 reps
  4. Rest: 30 seconds
  5. Farmer’s Walk : 14 Steps
  6. Rest: 2 minutes

Sets 2

  1. Bicep Curls: 8 reps
  2. Rest: 30 seconds
  3. Bend Over Rows: 8 reps
  4. Rest: 30 seconds
  5. Farmer’s Walk : 12 Steps
  6. Rest: 2 minutes

Sets 3

  1. Bicep Curls: 8 reps
  2. Rest: 30 seconds
  3. Bend Over Rows: 6 reps
  4. Rest: 30 seconds
  5. Farmer’s Walk : 10 Steps
  6. Rest: 2 minutes

Set 4

  1. Bicep Curls: 6 reps
  2. Rest: 30 seconds
  3. Bend Over Rows: 6 reps
  4. Rest: 30 seconds
  5. Farmer’s Walk : 10 Steps
  6. Rest: 2 minutes

Cool down and then do 20 minutes of cardio on a cardio machine.


Day 5 you will do cardio, first you will warm up 10 minutes on a cardio machine of your choice for example: exercise bike, treadmill or elliptical machine, then you will move on to your cardio workout.

Cardio Work:

Easy: 3 Set,  Intermediate 5 Sets,  Advance: 7 Sets

  1. Basic Burpees 20 Reps
  2. Squats Hold : 20 secs
  3. Basic Burpees 20 Reps
  4. Push-ups 20 Reps
  5. Push-Ups Hold: 20 secs
  6. Push-ups 20 reps
  7. Punches: 20 Reps
  8. Overhead Punches: 20 Reps
  9. Punches: 20 Reps
  10. Rest: 2 minutes

Once your done make sure you cool down and then do 20 minutes of cardio on a cardio machine.


Day 6 you will do legs workout so make sure you have some dumbbells handy. Warm up for 10 minutes on a cardio machine( exercise bike, treadmill or elliptical machine).

Cardio Work:

Easy: 3 Set,  Intermediate 5 Sets,  Advance: 7 Sets

Set 1

  1. Squats: 8 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 6 reps (per legs)
  4. Rest: 30 seconds
  5. Reverse Lunges Step-Ups: 5 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 14 reps
  8. Rest: 2 minutes

Set 2

  1. Squats: 8 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 6 reps (per legs)
  4. Rest: 30 seconds
  5. Reverse Lunges Step-Ups: 5 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 14 reps
  8. Rest: 2 minutes

Set 3

  1. Squats: 8 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 6 reps (per legs)
  4. Rest: 30 seconds
  5. Reverse Lunges Step-Ups: 5 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 14 reps
  8. Rest: 2 minutes

Set 4

  1. Squats: 8 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 6 reps (per legs)
  4. Rest: 30 seconds
  5. Reverse Lunges Step-Ups: 5 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 14 reps
  8. Rest: 2 minutes

Cool down and then do 20 minutes of cardio on a cardio machine.


Day 7 Rest

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