If there’s one thing living with diabetes has taught me, it’s that we have to constantly adapt. Especially now, with the global coronavirus forcing most of us to stay at home.
The world we live in can change quickly, and although we don’t have control over what’s going on in the world, there are things in our own lives we can control, such as managing our diabetes and moving daily to keep our insulin sensitivity humming and our bodies healthy.
As gyms close and we’re asked to practice social distancing, not everyone has access to gym equipment. But the good news is that you don’t need any equipment or even a lot of space to do a good resistance training workout at home.
Resistance training simply means that you put your muscles under tension and that can be done utilizing nothing but your body weight and gravity.
This workout can be adjusted to all fitness levels by doing more or fewer repetitions, so let's get to it!
The workout consists of 4 supersets and should take about 45 minutes to complete. A superset means that you’ll be doing 2 exercises right after each other with no rest in between.
For example, you’ll do 8-12 one-leg hip thrust on each leg and then move directly into walkout planks without any rest.
Do each superset 3 times before moving on to the next superset. If you’re short on time, you can shorten the workout by only doing each superset 2 times.
If you don’t know an exercise, scroll down for written instructions and links to videos of the exercises.
Home Bodyweight Resistance Training Workout
Jumping jacks, skipping, jogging or dancing
8-12 (each leg) one-leg hip thrusts
5-10 Walkouts to plank
No rest before next superset
10-12 Sumo squat to toe raise
10-12 (each leg) assisted lunge
60 seconds rest before next superset
8-12 Push-ups (wall, knees or toes)
10-12 Seated triceps dips
60 seconds rest before next superset
8-12 Shoulder push-ups
If you want to make the workout more challenging, add dumbbells, more repetitions, or throw a few push-ups into the mix. 😆
One-Leg Hip Thrusts
Start with your upper back on a couch or bench and your feet on the floor with knees bent 90 degrees. Lift one leg straight out and lower your butt towards the floor. Push back up, squeezing your glutes at the top. Don’t rush, this is a slow and controlled exercise.
Walkouts to Plank
Stand up straight. With as straight legs as you can, hinge in your hips and reach toward the floor. Walk your hands out until you’re in a plank (you can bend your knees to reach the floor if you need to). Hold the plank (booty down, body straight as an arrow) for 2 counts. Walk your hands back to your feet and stand up.
Sumo Squat to Toe Raise
Stand with feet wider than shoulder-width apart and toes slightly outwards. Hold onto the back of a chair if needed and slowly lower your butt directly down with a focus on engaging your glutes (glutes out and chest up). Push back up and continue up onto your toes, squeezing your calves.
Stand up straight, holding onto the back of a chair. Take a step back with one leg. Bend the front knee and lower yourself straight down. Push back up and repeat.
Push-Ups (Wall, Knees, or Toes)
If against the wall, stand at arm's length from the wall with your palms at shoulder height. Bend your elbows and move your upper body towards the wall, push away and repeat.
On knees or toes, keep your body straight, lower yourself down by bending your elbows and push back up.
Seated Triceps Dips
Sit on the floor with bent knees. Place hands next to your hips on the floor with fingers pointing towards your toes. Push yourself up on your hands and feet so your hips are off the floor. Bending your elbows, lower your body towards the floor and push back up using your triceps.
Lie on your stomach on the floor with your arms straight out in front of you. Tighten your back and lift arms and legs off the ground at the same time. Hold the position for 2 counts (as you imagine you’re superman flying through the air) before slowly lowering yourself down again.
Start in a push-up position on the floor. Walk your feet towards your hands, lifting your hips, until your body is in a V-shape. Keep your core engaged and bend your elbows, slowly lowering your head towards the ground and push back up.