Total Body Exercise for Diabetes: Level 2 GLUCOSEZONE

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are you ready for a change are you ready
to get stronger to lose weight
are you willing to put in the work and
do whatever it takes
are you ready to let go of the past are
you ready to take the fight to Diomedes
if so you come to the right place
welcome I'm Charlie O'Connell
congratulations on joining the fight
against diabetes
I'm here with Deb and Sharon and this is
Dee fight level two now remember you
need to test your blood sugar before we
get started
go ahead and do that now
now as long as your blood sugar is
within the safe range let's go ahead and
begin I want you to start jogging in
place now just like all the other D
fight exercise videos we're gonna be
doing interval training our intervals
are always gonna come back to this
movement right here this is going to be
our active rest okay if this feels like
it's too much at any time you can just
come back to a nice little March okay
but keep those feet moving alright about
five more seconds so we're gonna get
right into it today I want you to come
right here and we're starting with calf
raises okay so this total body exercise
video it's gonna warm up the lower
muscles below the knee and then we're
gonna get right into really exercising
the total body with a focus on the quads
and the glutes these are some of the
biggest muscles in the body and these
are some of the muscles that absorb the
most Bluecoats as always our goal here
is to lower blood sugar so make sure you
did a test and make sure you're keeping
track of your glucose levels here we go
three two one jog in place great job
always important to warm up your body
especially when you're starting to do
higher level exercises we still want to
start at the bottom or we still want to
do warm-up exercises to get ourselves
ready to push our heart rate up
now nice and wide same thing going up
and down you remember these from the d
fight level one making sure that all the
toes are spread out and that all they
all here weight equally distributed on
all ten toes as always if this is too
much you can always do the easier
variation which is either one foot at a
time maybe slowing down the pace or if
this is too easy you can double time it
here we go three two one
jogging place great job very important
in all of these exercise videos that you
get ahead of the breathing the more that
it can breathe uh now as the exercise
gets tougher the easier it's gonna be
for you okay let's stop turn those toes
in same thing pigeon-toed calf raises
great job
make sure that you're concentrating
keeping those toes pointed in they have
a tendency to want to go out keep them
pointed in keep the knees bent if it's
too hard just take a break or do an
easier variation here we go five four
three two one
jog in place okay when your jog in place
you can go forward or back a little bit
more mix in marching with the little
jogs yeah the whole idea though is to
keep continuous movement no matter what
let's come on nice and wide down to our
wide stance calf raises go now remember
these the difference between these calf
raise exercises and the ones who are
standing is these exercise work the
muscles that are connected to the
Achilles tendon very important to always
stretch out the Achilles tendon and make
sure that you're giving that area of
your ankle adequate exercise stretching
and care and if it's too hard just go
one at a time
here we go five more seconds okay so
that was our four exercise
below the knee in the back of the calf
now let's continue to warm up the body
coming back to a standing position
and now let's warm up the front area of
the lower leg as possible one common
mistake that a lot of my clients do is
they tie their shoes too tightly
okay don't tie your shoes too tight make
sure there's a little bit of space in
your shoes because exercise you
naturally causes your feet as well hey
your shoes are too tight that's gonna
restrict the ability of your toes flat
stretch
and ultimately there's potential problem
related to diabetic neuropathy they can
take place to a worn jog it out great
job remember what diabetic neuropathy is
is you lose the feeling in your limbs so
you can't tell or you don't know if
you've got a little cut for a sore on
your toes on your feet okay turn those
feet back out nice and tall flexing the
shows up there we go get a nice little
bend in your knee breathing
working those muscles right in the front
of the chin
there we go great job
now I'm sure he's going to feel that
burning sensation remember the burning
sensation is an indication of the
depletion of glycogen in the muscles
where you're feeling that sensation
that's what we want we want to deplete
those muscles of glycogen so that we can
create the space for the glucose is
circulating around in your blood to go
in okay bring those toes in again exact
opposite go this one might feel a little
awkward you may have never worked these
particular muscles before okay go at
your own pace make sure that you're
flexing remember don't tie your shoes
too tight if at any time you feel pain
or discomfort especially in the foot
area you should stop
every rest for a second or if you ever
start to feel like you're like
hypoglycemia is occurring hypoglycemia
means low blood sugar
we should always stop and do a test
okay this money nice and wide nice and
low and lick those toes up now make sure
you're keeping that chest nice and small
your butt is low knees are bent if you
have your hands on your legs for balance
or support and really lifting those toes
up
you're doing a great job I can feel that
burning sensation right in front of
those shins that's exactly what we want
just raining of glycogen you're getting
the metabolic process of storing the
glucose
where it's supposed to go in your
muscles 3 2 1 jogging place great job
okay so those eight different exercises
to warm up the muscles below the knee
now we're gonna move above the knee and
start working those thighs and those
glutes
first thing is a forward lunge ready go
up down back alternating one leg and the
other making sure that your knee doesn't
cross in front of your toe you want to
stretch you want to step as far as
possible without overextending yourself
you don't want to cause any strain and
your hip or joint area but at the same
time you want to take a nice big step
the higher you lift your knee the
farther your step is gonna be here we go
three more seconds three two one more
jog out great job okay so I'm sure you
noticed as soon as we moved above the
knee my heart rate went up you want to
take this opportunity let the heart rate
come down then we're gonna go up again
going alternating side to side lunges
so let's come right here we're gonna
step up to the side up other side up
side up Oh excellent job now you notice
I'm touching the ground don't worry if
you can't get that low just step and go
where your body can bring you you're
gonna be feeling this a stretch on the
inner thigh here we go eight more
seconds five four three two one
jog it out great job
okay give those thighs a break here for
a second one just come into a boxer's
stance and we're starting with a jab
ready go
punch
breathe breathe punch this is d fight
we're using our body the naturally lower
blood sugar levels we've designed the
best exercises possible for you to do
that no equipment just your body here we
go
eight seven six five four three two one
jog and place great great job now got to
remember you got to breathe here you got
to breathe these lower intensity times
okay let's switch to the other side
hands up
and jab jab turn
I want to see your hip into the punch
not just standing here like this don't
do that
punch punch getting your feet involved
they have hips involve having your
weight behind the punch exhaling with
each extension of the arm there we go
five four three two one
fantastic okay now we're really starting
to get the body is starting to get
really warmed up we're breathing a heart
rate is definitely high or higher than
it was in the previous video and I want
you to come back to our starting
position now we're going to reverse
lunge go back
that back up have those arms coordinated
excellent job this is one of the best
exercise you can do notice the weight is
sitting right on that thigh right in
that glute heart rate is raising getting
that stretch opening up those muscles
with the sugar that's circulating around
your blood to enter in three two one
more jog and plates great job
okay once you come back to that boxer
stance this is a total body workout one
foot forward I want to see hook hook
ready go twist boom hook bring that hand
across your own chin bar there we go
punch punch again get your body into
this don't just use your arm don't just
go like this that's not gonna do
anything
twist punch twist punch very good let's
go ten seconds five four three two one
great job jog it out excellent excellent
job
okay now we're gonna come back start
lunging but we're gonna do it with a
twist
literally so I want you to come into a
forward lunge then twist to the side
that lunged forward ready go down Swit
back down twist back great job
feel that core working building our
balance when you're stepping here you're
engaging the whole lower body squiffed
excellent twist great job twist twist
one more down swift it back dodgy place
fantastic job remember use this
opportunity with active rest opportunity
to breathe okay switch boxer's stance
again but the other side and now I want
to pull ready go
punch
exhaling
our heart rate is definitely higher here
in the first level and we want it to be
but remember if at any time you feel
dizzy too out of breath
faint stop do a test then when you're
ready come back and join us here we go
five seconds five four three two one
jogging jogging it's excellent a job
active rest this is one of the best
interval workouts you're gonna ever do
remember studies have proven interval
training has the best effect on a1c
results now you're gonna side lunge the
little variation we're going to step up
side lift down lift ready down go down
lift down lift down lift down see if you
can bring it up here
lift down lift down oh here we go five
more seconds four three two one great
job jog it out
excellent excellent job and I'm starting
to sweat already
that's a great sign because I know if
I'm sweating
I know you're sweating too okay now
let's get really serious come back to
your boxers stance and I want to
uppercut go up breathing punch C home
squatting I'm getting down on my
knockout punch here Oh
see if you can get it up there the
higher you go the more range of motion
the more challenging this exercise is
gonna be the more total body 5 4 3 2
knockout punch
jog it out great job excellent job
okay let's side lunge back to the other
side remember up down lift down lift
down lift down lift keep going left down
see if we can bring it up here lift down
lift down lift excellent job
lift lift maybe you can't do that just
keep it right here just a single side
side lunge is the excellent five more
seconds lift last one lift jog it out
great job
keep breathing keep breathing you're
doing great okay puts those feet arms up
let's go punch twit punch twist now
we're really working the obliques the
hips your hips is where your power comes
from punch see if you can get it all the
way up punch
five four three two fantastic job
okay now one's a little bit different
than what we've done before this is a
stationary longish but I want you to
come to a standing position
wants you to drop one foot forward
finding your balance I want you to come
right here
run run this is the stationary lunge
position isometric exercise what
isometric means is same length the key
here is you gotta breathe don't hold
your breath here just a slight little
bounce I know you're feeling that burn
right here you're doing great
imagine what you're doing for your
glucose levels right now if you're
feeling a burn in this whole area 5 4 3
2 over 1 jog it out great great job ok
that's been exactly about 21 minutes I
want you to stop time out let's do a
test make sure that your glucose levels
in the safe range
okay your glucose level is still in the
safe range great I want you to jog in
place
I want you put that one foot forward and
now we're really gonna get into it I
want jab cross hook hook one more time
jab cross hook let's go
jab cross hook hook jab cross hook hook
get that foot in the back your back foot
got a turn last one yeah
jog it out great job excellent job man
we're really working that core now all
that twisting that's gonna build up your
abs without doing a single crunch okay
let's come back to the stationary lunge
bring the other leg forward find your
balance
runners arms go just the slightest
little bounce you're gonna feel this
potential in your back leg in the back
side of your back leg feeling that
Achilles stretching out if it feels like
it's too much just bring that foot up a
little bit closer keep going or if
you're ready for the challenge see if
you can drop that knee make sure this
front knee not crossing in front of your
toe let's go feeling the burn four three
two one get out I felt that great job
okay now we're really gonna get serious
here you're ready for this hey it wants
you to come into our standing position
and we're gonna squat up watch ready go
down oh damn oh damn
uppercut up
see how my foot is turning that means my
hips are getting into it my legs are
getting into it great job
eight seconds seven six five four three
two knock out jogging out great job whoo
okay you're doing fantastic now stay
with me stay with me through this next
series wants you to come back to a
standing position
now we're gonna reverse lunge raise our
arms ready go back and up go back enough
go back beautiful now we're working the
lower back breathing
really working the thigh muscles of the
front leg
this is another phenomenal exercise
total body exercise you're gonna build
your whole backside all the way from
your Achilles right up to the shoulders
doing this exercise four three two last
one
jog out great job
okay now wants to come into a boxer's
stance again but I want to reverse the
position and the last one coming on the
other side one jab cross hook uppercut
one more time
jab cross hook go jab cross hook there
we go getting that back leg into it last
one knockout punch great job jog it out
excellent excellent job okay now coming
back to our reverse lunge instead of
raising our arms we're new a chest slide
so on sit stand right here
hands out close up close out close out
close out excellent working on balance
you're doing such a great job if you're
feeling this in your thighs already you
know that that's causing the metabolism
to bring that blood sugar into your
muscles that's exactly what we want
that's the exact point of this whole
exercise video five seconds four three
two one more jog it out fantastic job
okay now if you're working like I'm
working you should be in a full sweat
wants you to come we're gonna take a
little bit of a break once you come side
to side keep breathing
hands up cross cross cross cross boom
keep working just because this exercise
might be a little bit easier than the
other ones that doesn't mean it's time
to take it off that means it's time to
have perfect form engaging the whole
body punch
five seconds four three two last one
jog out great great job okay
now this one's gonna be the most
challenging one we've done yet so if you
feel like it's too much just come back
to the original reverse lunge I want you
to come right here
you're gonna reverse lunge cut the
ground ready go down up down up
keeping your head above your but not
bending over keep your vision looking at
me if that's too much hands right here
is fine hands right here fine
the most important thing is a breathe
and keep your vision up there we go feel
that stretch 4 3 2 1 gotta knock it out
that was so good keep moving
ok keep a job to keep it jogging active
rest those calories right now are just
being fed in with every step and back
side types hands up
boss punch the other way let's go punch
so good right now we're burning calories
at an incredible rate and we're creating
a space inside our five and our glutes
for that sugar which is circulating
around in your blood to go remember
that's the whole point of doing exercise
is to empty out those glycogen
reservoirs that are in your muscles so
that the blood sugar that's circulating
around in your body has the right place
to go if we don't do that what happens
it just stores this fat last one
jog it out great job
okay now you can come right here
we're gonna go reverse lunge squat
reverse lunge go reverse lunge
walk forward lunge squat reverse lunge
squat reverse lunge squat great job
squat you're doing a great job five more
seconds four three two left one jog it
out great job okay now once you come
into the boxer stance
this time I want both feet facing toward
not one side or the other spaces Lord
and we're gonna Bob sweet Bob we
excellent job
now I want you to punch bob and weave
avoid the punch of your opponent and
knock them out boom punch and doctor
punch
five four three two last one
one jog it out great job should have
felt that the whole lower body okay next
coming into a squat side squat squat
side squat like this
squat side squat side go why keep the
head up keep the little lower back
arched don't send your body over keep
your vision looking right at me
keep your hands here for your balance to
the temple feeling that burn you're
doing so good now we felt that burn wait
four or five times in this workout all
that's doing is creating more and more
space so the glucose should go last one
jog out wow I felt that one great job
okay I want you to come back once it
come side to side and now we're gonna
speed back spinning your arms as fast as
you can
I wants to come up high working those
shoulders going as fast as you can and I
come down lower breathing you're doing
fantastic and come back middle now when
she goes fast as you can let's go that's
that's that's faster five four three two
one jog in place breathing breathing you
did such an amazing job there okay once
it comes to anything once you show your
heart whoo you guys did great there
how'd you do how'd you feel great that
was so good you guys is so good okay now
remember sometimes the feeling of a hard
workout can be the same as low blood
sugar so anytime during any of these
workouts you need to stop take a break
do a test do it okay let's come feet
together bend the knees slightly I want
you to reach up
stretch and bounce down do it again down
reach and do that one more time down
reach as high as possible and exhale
shift the weight back into the heels
swan dive now keeping that vision all
the way up until you can't anymore then
bring it down excellent job
stay right there you're doing so good
I want you to notice two things if your
knee needs to stay bent keep it bent at
the top of the head should be facing the
ground now I want you to take a big deep
breath and I want you to drop your left
leg back let the heel come down to the
ground so that your foot is facing out
to the side wants you to place your
hands on your hips and I want you to
breathe in and reach it up reach reach
reach reach reach looking up and exhale
twist it into a warrior two position
meaning right forward right
looking over that middle finger take a
big deep breath relax the shoulders Rach
up sinking into it and exhale bring
those hands cartwheeling down again
bring that with back foot up again take
a big deep breath let it hang okay
letting the arms hang don't scrunch your
shoulders top of the head facing the
ground now they take a big deep breath
and let's drop that other leg back
placing the heel firmly whether you're
on balance hands on the hips find your
balance
come on off reach up feel that stretch
palms facing each other exhale turn it
into warrior two there we go perfect
perfect reaching forward take a big deep
breath here make sure that your knee is
not buckling in bring it out here
another big inhale exhale cartwheel it
forward bring that back foot next to the
left and now we're going to stretch as
far as possible now stay there
doing great let the blood now with the
circulation reverse its course for those
of you that may be dealing with high
blood pressure you don't have to come
all the way down here okay maybe just
keep it right here key is to let your
arm let the arm hang
okay I want you to take a big deep
breath I want you to shake your head yes
sorry left right yes no relaxing the
neck one latch big deep breath tuck the
chin and then slowly come up one
vertebrae at a time notice the head is
still hanging feeling that stretch arms
are hanging until we're standing up nice
and tall you did such an amazing job
there that's the end of d fight level
two you kicked so much but now remember
always do a test after make sure that
you're still within the safe range okay
I'm so proud of you just is such an
amazing job I can't wait to hear from
you how this workout is helping you
regulate your blood sugar naturally
we'll see you in the next workout great
job
okay all right my glucose level is 150
my glucose level is 154 we just finished
a great kick-ass workout now in my case
my glucose level actually went up a
little bit did that happen to you too
that's okay if you're confused or your
number did something that was unexpected
check out fitscript com there we've got
guidelines for safe and effective
exercise with diabetes and that's good
there's information there that's gonna
help you understand why did my glucose
level go up
why did my glucose level go down
different things can have different
effects on your glucose levels the time
of day did you recently eat something
hey all of those things can factor in
alright the key the most important thing
don't give up you're doing a great job
hey and remember exercise is always
gonna help your blood sugar levels no
matter what okay
we'll see you in the next workout

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