Workout Program Week 1

› Workout Program Week 1

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. High Knees 20 secs
  2. Basic Burpees 10 secs
  3. High Knees 20 secs
  4. Basic Burpees 10 secs
  5. High Knees 20 secs
  6. Basic Burpees 10 secs
  7. Elbow Plank 30 secs
  8. 2 minutes 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. Shoulders Press: 12 reps
  2. Rest: 30 sec
  3. Chess Press: 12 reps
  4. Rest: 30 sec
  5. Lateral raises: 6 reps
  6. Rest: 30 sec
  7. Triceps Extensions 5 reps(per arms)
  8. Rest: 2 minutes

Sets  2

  1. Shoulders Press: 10 reps
  2. Rest: 30 sec
  3. Chess Press: 10 reps
  4. Rest: 30 sec
  5. Lateral raises: 6 reps
  6. Rest: 30 sec
  7. Triceps Extensions 4 reps(per arms)
  8. Rest: 2 minutes

Sets 3

  1. Shoulders Press: 10 reps
  2. Rest: 30 sec
  3. Chess Press: 10 reps
  4. Rest: 30 sec
  5. Lateral raises: 4 reps
  6. Rest: 30 sec
  7. Triceps Extensions 4 reps(per arms)
  8. Rest: 2 minutes

Sets 4

  1. Shoulders Press: 8 reps
  2. Rest: 30 sec
  3. Chess Press: 8 reps
  4. Rest: 30 sec
  5. Lateral raises: 3 reps
  6. Rest: 30 sec
  7. Triceps Extensions 3 reps(per arms)
  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. Jumping Jacks 20 reps
  2. Jump Squats 10 reps
  3. Jumping Jacks 20 reps
  4. Jumping lunges 10 reps
  5. Jumping Jacks 20 reps
  6. Jumping lunges 10 reps
  7. Jumping Jacks 20 reps
  8. Jump Squats 10 reps
  9. Jumping Jacks 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 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. Alternating bicep curls: 6 reps
  2. Rest: 30 seconds
  3. Upright Row: 8 reps
  4. Rest: 30 seconds
  5. Deadlifts: 8 reps
  6. Rest: 30 seconds
  7. Shrugs: 10 reps
  8. Rest: 30 seconds
  9. Bent Over Row: 8 reps
  10. Rest: 30 seconds
  11. Bent Over Flys: 6 reps
  12. Rest: 2 minutes

Sets 2

  1. Alternating bicep curls: 5 reps
  2. Rest: 30 seconds
  3. Upright Row: 8 reps
  4. Rest: 30 seconds
  5. Deadlifts: 8  reps
  6. Rest: 30 seconds
  7. Shrugs: 10 reps
  8. Rest: 30 seconds
  9. Bent Over Row: 8 reps
  10. Rest: 30 seconds
  11. Bent Over Flys: 5 reps
  12. Rest: 2 minutes

Sets 3

  1. Alternating bicep curls: 5 reps
  2. Rest: 30 seconds
  3. Upright Row: 6 reps
  4. Rest: 30 seconds
  5. Deadlifts: 6  reps
  6. Rest: 30 seconds
  7. Shrugs: 8 reps
  8. Rest: 30 seconds
  9. Bent Over Row: 6 reps
  10. Rest: 30 seconds
  11. Bent Over Flys: 5 reps
  12. Rest: 2 minutes

Set 4

  1. Alternating bicep curls: 4 reps
  2. Rest: 30 seconds
  3. Upright Row: 5 reps
  4. Rest: 30 seconds
  5. Deadlifts: 5 reps
  6. Rest: 30 seconds
  7. Shrugs: 6 reps
  8. Rest: 30 seconds
  9. Bent Over Row: 5 reps
  10. Rest: 30 seconds
  11. Bent Over Flys: 4 reps
  12. 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. High Knees 20 secs
  2. Mountain Climbers: 20 secs
  3. High Knees 20 secs
  4. Push-ups 20 reps
  5. Punches: 40 reps
  6. Push-ups 20 reps
  7. High Knees 20 secs
  8. Mountain Climbers: 20 secs
  9. High Knees 20 secs
  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. Goblet Squats: 12 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 5 reps (per legs)
  4. Rest: 30 seconds
  5. Side Lunges: 5 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 14 reps
  8. Rest: 2 minutes

Set 2

  1. Goblet Squats: 10 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 4 reps (per legs)
  4. Rest: 30 seconds
  5. Side Lunges: 4 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 12 reps
  8. Rest: 2 minutes

Set 3

  1. Goblet Squats: 10 Reps
  2. Rest: 30 seconds
  3. Forward Lunges 4 reps (per legs)
  4. Rest: 30 seconds
  5. Side Lunges: 4 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 12 reps
  8. Rest: 2 minutes

Set 4

  1. Goblet Squats: 8 reps
  2. Rest: 30 seconds
  3. Forward Lunges 3 reps (per legs)
  4. Rest: 30 seconds
  5. Side Lunges: 3 reps (per side)
  6. Rest: 30 seconds
  7. Calves Raises: 10 reps
  8. Rest: 2 minutes

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


Day 7 Rest


Once you are finish with week 1 of my workout program you can move onto Workout Program Week 2

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