Adjust program week (optional)
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.
Step 1 · 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.
Step 2 · Your exercises
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.
Change today’s workout (optional)
Tip: After a set, rest 60–90 seconds. Progress weights only when every rep feels controlled and you could still do 2–3 more.
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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