Before you start
Check glucose and CGM trend, keep rapid-acting carbohydrates nearby, and follow your individualized exercise plan. Stop if you feel unwell. This app does not recommend insulin doses.
5-minute warm-up
Walk around your home for 2 minutes, then do 10 easy shoulder circles, 10 unweighted squats or sit-to-stands, and 10 gentle hip hinges. Start your first lifting set lighter if needed.
If you feel dizzy, shaky, unusually weak, or unwell, stop and check your glucose.
Workout A and Workout B are two different full-body sessions. Do just one per day, with at least a rest day between strength sessions. Weeks 1–2: aim for A then B on separate days. From week 3: alternate A / B / A one week, then B / A / B the next. Start with Workout A if this is your first session.
A: Squat, floor press, curl, glute bridge, dead bug.
B: Row, shoulder press, hip hinge, hammer curl, plank.
Exercise guide
Tap any exercise to expand full instructions, equipment, muscles worked, and a link to find video demonstrations. External videos are not individually vetted.
Progress & measurements
Backup
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