Diabetic Fit: Low Impact Metabolic Training
WORKOUT SUMMARY
Main Goal
Stress Reduction
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6 Weeks
Days Per Week
5 Days/week
Time Per Workout
25-30 minutes
Equipment Required
Bodyweight, Light Weights
Target Gender
Other
Improve glucose control, build safe movement habits, and promote low-impact strength and endurance.
Designed with medical safety, this plan includes safe cardio, resistance, and mobility with blood sugar-friendly pacing.
Foundational Movement & Blood Sugar Safe Cardio
| Exercise | Sets | Reps |
| High Knees against wall | 3 | 1 Min |
| Bodyweight Squats | 3 | 15--20 |
| Wall Push ups | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| one leg standing hip flexor and knee extensor stretch | 3 | 10 sec |
| Standing Toe Touches | 3 | 15-20 sec |
| Single Arm Circles | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Standing side Toe Touch | 3 | 20 |
Mobility + Light Strength
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Calf Raise | 3 | 15-20 |
| Dumbbell Curl | 3 | 10-12 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Floor Hyperextension | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Abdominal bracing exercise | 3 | 12 |
Low Impact Cardio + Core Engagement
| Exercise | Sets | Reps |
| Across Chest Shoulder Stretch | 2 | 60 second hold |
| Dumbbell Deadlifts | 3 | 8-10 |
| arm leg raise | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| High Knees against wall | 3 | 1 |
| Standing Side Bend | 3 | 8-12 |
| Lying Knee Raise | 3 | 15 |
Gentle Strength Circuit
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Seated Biceps Curl | 3 | 10-12 |
| Glute Bridge | 3 | 12-15 |
| Single Arm Circles | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
Recovery & Mobility Day
| Exercise | Sets | Reps |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| cat cow | 3 | 15-20 |
| 1 2 Stick Drill Plyometric | 3 | 10-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
