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Training Programs at Home

To help you stay active, the BETTER team offers you these training programs. You can do each workout once a week to familiarize yourself with the exercises.

Current physical activity recommendations for people living with type 1 diabetes are to perform 150 minutes of moderate exercise per week. Exercise is considered moderate when you feel short of breath but are still able to speak. For the first week, the objective is to start moving. As the weeks progress, you should consider increasing the intensity. Consult your health care team before beginning a training program, especially if you are unsure about the exercises suggested.


During exercise, the number of extra carbohydrates to be consumed and the amount of insulin to be reduced are determined by trial and error. There is no universal method. Monitor your blood glucose levels regularly DURING and up to 48 hours AFTER exercise. You may also need to adjust your mealtime insulin doses depending on when you exercise.

Here are some charts that may give you suggestions for insulin and carbohydrate adjustments:

To learn more about exercise-related blood glucose management, join the SUPPORT online platform by completing the 2 first BETTER Registry questionnaires.

Learn more


Program 1

*For weights: you can use dumbbells (DB), kettlebells (KB), elastics, or anything in your house that provides some weight → example: cans of soups!

Workout 1
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→  Rest 30 sec between exercises.

1- High knees x 30 sec
2- Butt kicks x 30 sec
3- Crossover toe touch  x 10 each side

→  Rest 1-2min then start Circuit 1.
1-
2-
3-
CIRCUIT 1
→Perform 3 rounds of Circuit 1.
→  Rest 30-60 sec between exercises.

1- Squat x 12
2- Push Up x 8-10
3- Crunch x12

→  Rest 1-2min then start Circuit 2.
1-
2- or or
3-
CIRCUIT 2

→ Perform 3 rounds of Circuit 2.
→  Rest 30-60 sec between exercises.

4- Forward lunge in place x 20 total
5- Bicep curl to shoulder press (use weights)* x 12
6- Mountain climber x 20

→  Perform static stretches when done with the workout
(see end of the document).
4-
5-
6-
Workout 2
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→ Rest 30 sec between exercises.

1- Jog in place x30 sec
2- Squats x30 sec
3- Arm circles x15 sec forward + 15 sec backwards
→ slow and controlled

→  Rest 1-2 min then start Circuit 1.
1-
2-
3-
CIRCUIT 1
→ Perform 3 rounds of Circuit 1.
→ Rest 30-60sec  between exercises.

1- 1 leg deadlift x 10 each
(reach opposite hand towards the foot on the ground)
2- Chest press (use weights)* x 12
3- Bear crawl x 25 sec

→  Rest 1-2 min then start Circuit 2.
1-
2-
3-
CIRCUIT 2
→ Perform 3 rounds of Circuit 2.
→  Rest 30-60 sec between exercises.

4- Glute bridge x 15
5- Side step + other knee to opposite elbow x 15 each
6- Plank x 30 sec

→  Perform static stretches when done with the workout
(see end of the document)
4-
5-
6- or
Workout 3
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→  Rest 30 sec between exercises.
 
1- Skip x 30 sec
(with jumping rope or imagine you have one)
2- Jumping jacks x 30 sec
3- Arms swings across your chest x 20
 
→  Rest 1-2 min then start Circuit 1.
1-
2-
3-
CIRCUIT 1
→ Perform 3 rounds of Circuit 1.
→  Rest 30-60 sec  between exercises.

1- Lunge+ reach both arms overhead x 10 each
2- Inchworm x 15
3- Dead bug x 8 each

→  Rest 1-2min then start Circuit 2.
1-
2-
3-
CIRCUIT 2
→ Perform 3 rounds of Circuit 2.
→  Rest 30-60 sec between exercises.

4- Quick feet x40 sec
5- Squat + shoulder press (use weights)* x 15
6- Plank elbows to hands (can do on knees) x 30 sec

→  Perform static stretches when done with the workout
(see end of the document)
4-
5-
6-

Program 2

*For weights: you can use dumbbells (DB), kettlebells (KB), elastics, or anything in your house that provides some weight → example: cans of soups!

Workout 1
WARM UP

→ Perform 1-2-3 then repeat a total of 3 times.
→ Rest 30 sec between exercises.

1- High knees x 30 sec
2- Butt kicks x 30 sec
3- Crossover toe touch  x10 each side

→  Rest 1-2min then start Circuit 1.
1-
2-
3-
CIRCUIT 1

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise

1- Full to quarter squat
2- Row (using an elastic, or bent over with a weight)
3- 1 leg quarter squat
4- Bicycle crunch
5- Toe taps on a step
1-
2- or
3-
4-
5-
CIRCUIT 2

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise
 
 
1- Front lunge (1 leg at a time)
2- Push up
3- 1 leg glute bridge
4- Mountain climber
5- Squat jumps
 
→  Perform static stretches when done with the workout.
(see end of the document)
1-
2- or or
3-
4-
5-
Workout 2
WARM UP

→ Perform 1-2-3 then repeat a total of 3 times.
→  Rest 30 sec between exercises.
 
1- Jog in place x30 sec
2- Squats x 30 sec
3- Arm circles x15 sec forward + 15 sec backwards → slow and controlled
 
→  Rest 1-2 min then start Circuit 1.
1-
2-
3-
CIRCUIT 1

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise
 
1- Sumo (wide) squat
2- Shoulder press (elastics or weights)
3- Side lunge (1 leg at a time)
4- Plank with alternating leg raise
5- Standing straight leg raise + reach
1-
2- or
3-
4-
5-
CIRCUIT 2

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise
 
1- Split squats (1 leg at a time)
2- Triceps dips (on couch/table: something secure NOT a chair– can tip over easily)
3- Step ups (1 leg at a time)
4- Plank jack (feet jumps side to side)
5- Skipping
 
→  Perform static stretches when done with the workout.
(see end of the document)
1-
2-
3-
4-
5-
Workout 3
WARM UP

→ Perform 1-2-3 then repeat a total of 3 times.
→ Rest 30 sec between exercises.
 
1- Skip (with jumping rope or imagine you have one) x 30sec
2- Jumping jacks x 30 sec
3- Arms swings across your chest x 20
 
→  Rest 1-2 min then start Circuit 1.
1-
2-
3-
CIRCUIT 1

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise
 
1- Glute bridge
2- Triceps kickback (elastics or weights)
3- Balance on 1 leg
4- Lying leg raises (alternating)
5- Butt kicks
1-
2-
3-
4-
5-
CIRCUIT 2

→ 5 exercises to be performed for a certain time before moving onto the next exercise
→ Perform this circuit 4 times each time adding 10 seconds to the next round of the circuit.
Ex:
Round 1 = 30 sec per exercise
Round 2 = 40 sec per exercise
Round 3 = 50 sec per exercise
Round 4 = 60 sec per exercise
 
1- Reverse Lunge (1 at a time)
2- Bicep curl
3- 1 leg hops in place
4- Russian Twist
5- Cross jacks
 
→  Perform static stretches when done with the workout.
(see end of the document)
1-
2-
3-
4-
5-

Program 3

*For weights: you can use dumbbells (DB), kettlebells (KB), elastics, or anything in your house that provides some weight → example: cans of soups!

Workout 1
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→ Rest 30 sec between exercises.
 
1- High knees x 30 sec
2- Butt kicks x 30 sec
3- Crossover toe touch  x10 each side
 
→  Rest 1-2min then start Circuit 1.
1.
2.
3.
CIRCUIT 1
2 exercises in each circuit.
Perform exercise 1 for 20 sec, rest 10 sec. 
Perform exercise 2 for 20 sec, rest 10 sec.
Repeat for 4 rounds.

1- Squats
2- Standing oblique crunch
1.
2.
CIRCUIT 2
 
1- Reverse Lunge
2- Arms swings across your chest
1.
2.
CIRCUIT 3
 
1- Skip (with jumping rope or imagine you have one)
2-Plank
1.
2. or
CIRCUIT 4
 
1- Bear crawl 
2- Crunch

→  Perform static stretches when done with the workout.
(see end of the document)
1.
2.
Workout 2
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→  Rest 30 sec between exercises.
 
1- Jog in place x30 sec
2- Squats x 30 sec
3- Arm circles x15 sec forward + 15 sec backwards → slow and controlled
 
→  Rest 1-2 min then start Circuit 1.
1.
2.
3.
CIRCUIT 1
2 exercises in each circuit.
Perform exercise 1 for 20 sec, rest 10 sec. 
Perform exercise 2 for 20 sec, rest 10 sec.
Repeat for 4 rounds.
 
1- Squat jumps
2- Row (using an elastic, or bent over with a weight)
1.
2. or
CIRCUIT 2

1- Jumping jacks 
2- Step ups (1 leg at a time)
1.
2.
CIRCUIT 3

1- Lying leg raises (alternating)
2- Mountain climber
1.
2.
CIRCUIT 4

1- Bicep curl
2- Plank jack (feet jumps side to side)



→  Perform static stretches when done with the workout.
(see end of the document)
1.
2.
Workout 3
WARM UP
→ Perform 1-2-3 then repeat a total of 3 times.
→ Rest 30 sec between
  exercises.
 
1- Skip (with jumping rope or
  imagine you have one) x 30sec
2- Jumping jacks x 30 sec
3- Arms swings across your chest x 20
 
→  Rest 1-2 min then start Circuit 1.
1.
2.
3.
CIRCUIT 1
2 exercises in each circuit.
Perform exercise 1 for 20 sec, rest 10 sec. 
Perform exercise 2 for 20 sec, rest 10 sec.
Repeat for 4 rounds.
 
1- High knees
2- Sumo (wide) squat
1.
2.
CIRCUIT 2

1- Glute bridge
2- Push up
1.
2. or or
CIRCUIT 3

1- Butt kicks 
2- Shoulder press (elastics or weights)
1.
2. or
CIRCUIT 4

1- Triceps dips (on couch/table: something secure NOT a chair– can tip over easily)
2- Bicycle crunch



→  Perform static stretches when done with the workout.
(see end of the document)
1.
2.

Stretching to be done after the workout 

You can even do these on days you do not workout (Great to increase your flexibility!) Perform each stretch 2 times for 30-60 seconds each limb. Do not bounce. Find the point of discomfort (not pain) and hold that position.

Lower Body Flexibility

Upper Body Flexibility

Quad (front of thigh) Stretch
Hamstring (back of thigh) Stretch or
Glute (buttocks) Stretch
Gastrocnemius / Soleus (calf) Stretch and
Piriformis (buttocks) Stretch 
Hip Flexor Stretch
Adductor (inside thigh) Stretch
IT Band (outside thigh)  Stretch
Chest Stretch
Upper Back Stretch
Lower Back Stretch
Latissimus Dorsi (side of back) Stretch
Deltoid (back of shoulder) Stretch
Abdominal (stomach) Stretch
Bicep (front of arm) Stretch
Triceps (back of arm) Stretch
Wrist Flexors/ Extensors Stretch

How to adjust some exercises depending on your fitness level

1- Speed: One way to adjust the intensity of the workout is to perform the exercise slower/faster depending on your fitness level. Remember our goal is to get moving!! Your 

heart rate should increase and you should start to breath heavier! Example: High knees can be done slowly just by lifting one knee at a time, as you get better you can speed it up and make it as if you are jogging doing high knees. 

2- Range of motion: As you get more comfortable with the exercises try to move completely throughout the exercise. Example: get lower when performing a squat/lunge/push up

3- Take less breaks:  You may rest as needed during and between exercises. As you improve try to take less breaks! 

4- Add resistance: If you have workout equipment at home try to use them (example: dumbbells, elastics). If not, grab anything that laying around at home that can add some weight for your exercises. 

BeginnerIntermediateAdvanced
1 leg deadliftHold onto the wall for balance.
1 leg squatHold onto something for balance. Perform to a quarter squat.Try not to hold on to anything.Perform half squat without holding onto anything for balance.
Balance on 1 legHave something to hold onto next to you in case you lose balance.Try to keep your hands at your waist.Try to close your eyes.
Full to quarter squatsPerform slow and controlled.Perform holding weights.
Front lungeHold on to something for balance.Perform not holding on to anything.Perform holding  weights.
InchwormWalk as far out as you can.Go into the full plank position.Perform a push up.
Mountain climberPerform with hands inclined such as on the back of the couch.
PlankPerform with hands inclined such as on the back of the couch.Hold position on your knees on the floor.On forearms and feet.
Plank elbows to handsPerform normal plank.Tap the ground in front of you and then return to both forearms.Perform elbows to hand plank.
Push upStanding with hands on wall.Knees on the floor.Push up on hands and feet.
Split squatHold on to something for balance.Perform not holding on to anything.Perform holding weights.
SquatSit to stand on a chair. Perform bodyweight squat without sitting on a chair.Hold weights.
Triceps dipsPlace your feet closer to your body.Have your feet extended in front of you.Add some weight on your lap.

Images references:

Charts reference:

  • IRCM, Planches support à l’enseignement : Activité physique [PowerPoint slides]

Download this training program

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