Training Program at Home
To help you stay active, the BETTER team offers you these three 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 24 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 3 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 1-
2- Butt kicks x 30 sec
3- Crossover toe touch x10 each side
→ Rest 1-2min then start Circuit 1.
2-
3-
CIRCUIT 1
→ Perform 3 rounds of Circuit 1.
→ Rest 30-60 sec between exercises.
1- Squat x 12
1-
2- Push Up x 8-10
3- Crunch x 12
→ Rest 1-2 min then start Circuit 2.
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 4-
weights)* x 12
6- Mountain climber x 20
→ Perform static stretches when done with
the workout.
(see end of the document) 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 1-
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.
2-
3-
CIRCUIT 1
→ Perform 3 rounds of Circuit 1.
→ Rest 30-60 sec between exercises.
1- 1 leg deadlift (reach opposite hand
towards the foot on the ground) x 10 each
2- Chest press (use weights)* x 12 1-
3- Bear crawl x 25 sec
→ Rest 1-2min then start Circuit 2.
2-
3-
CIRCUIT 2
→ Perform 3 rounds of Circuit 2.
→ Rest 30-60 sec between exercises.
4- Glute bridge x 15 4-
5- Side step + other knee to opposite elbow x
15 each
6- Plank x 30 sec
→ Perform static stretches when done with
the workout. 5-
(see end of the document)
6- or
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 1-
2- Jumping jacks x 30 sec
3- Arms swings across your chest x 20
→ Rest 1-2 min then start Circuit 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 1-
3- Dead bug x 8 each
→ Rest 1-2 min then start Circuit 2.
2-
3-
CIRCUIT 2
→ Perform 3 rounds of Circuit 2.
→ Rest 30-60 sec between exercises.
4- Quick feet x 40 sec
5- Squat + shoulder press (use weights)* x 15 4-
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)
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 1-
3- Crossover toe touch x10 each side
→ Rest 1-2min then start Circuit 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 or
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
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.
1-
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
2- or or
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) 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 1-
3- Arm circles x15 sec forward + 15 sec backwards →
slow and controlled
→ Rest 1-2 min then start Circuit 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: 1-
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) 2- or
4- Plank with alternating leg raise
5- Standing straight leg raise + reach
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 1-
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 2-
over easily)
3- Step ups (1 leg at a time)
4- Plank jack (feet jumps side to side)
5- Skip (with jumping rope or imagine
you have one)
3-
→ Perform static stretches when done with the
workout.
(see end of the document)
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 1-
3- Arms swings across your chest x 20
→ Rest 1-2 min then start Circuit 1.
2-
3-
CIRCUIT 1
→ 5 exercises to be performed for a certain time
before moving onto the next exercise 1-
→ 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 2-
1- Glute bridge
2- Triceps kickback (elastics or weights)
3- Balance on 1 leg
4- Lying leg raises (alternating)
5- Butt kicks
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 1-
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 2-
5- Cross jacks
→ Perform static stretches when done with the
workout.
(see end of the document)
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
1-
2- Butt kicks x 30 sec
3- Crossover toe touch x10 each side
→ Rest 1-2min then start Circuit 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-
1- Squats
2- Standing oblique crunch
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-
1- Bear crawl
2- Crunch
→ Perform static stretches when done with the
workout.
(see end of the document)
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 1-
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. 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)
1-
→ Perform static stretches when done with the
workout.
(see end of the document)
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 1-
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.
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-
1- High knees
2- Sumo (wide) squat
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
1-
→ Perform static stretches when done with the
workout.
(see end of the document) 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
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
Upper Body Flexibility
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.
1 leg deadlift
Beginner: Hold onto the wall for balance.
1 leg squat:
Beginner: Hold onto something for balance. Perform to a quarter squat.
Intermediate: Try not to hold on to anything.
Advanced: Perform half squat without holding onto anything for balance.
Balance on 1 leg:
Beginner: Have something to hold onto next to you in case you lose balance.
Intermediate: Try to keep your hands at your waist.
Advanced: Try to close your eyes.
Full to quarter squats:
Beginner: Perform slow and controlled.
Intermediate/Advanced: Perform holding weights.
Front Lunge:
Beginner: Hold on to something for balance.
Intermediate: Perform not holding on to anything.
Advanced: Perform holding weights.
Inchworm
Beginner: Walk as far out as you can.
Intermediate: Go into the full plank position.
Advanced: Perform a push up.
Mountain climber:
Beginner: perform with hands inclined such as on the back of the couch.
Plank
Beginner: Perform with hands inclined such as on the back of the couch.
Intermediate: Hold position on your knees on the floor.
Advanced: On forearms and feet.
Plank elbows to hands
Beginner: Perform normal plank.
Intermediate: Tap the ground in front of you and then return to both forearms.
Advanced: Perform elbows to hand plank.
Push up
Beginner: Standing with hands on wall.
Intermediate: Floor on knees.
Advanced: Push up on hands and feet.
Split Squat:
Beginner: Hold on to something for balance.
Intermediate: Perform not holding on to anything.
Advanced: Perform holding weights.
Squat:
Beginner: Sit to stand on a chair.
Intermediate: Perform bodyweight squat without sitting on a chair
Advanced: Hold weights
Triceps Dips:
Beginner: Place your feet closer to your body.
Intermediate: Have your feet extended in front of you.
Advanced: Add some weight on your lap.
Images references:
● Physigraphe (Hexfit)
● Trainer clipart
Charts reference:
● IRCM, Planches support à l'enseignement : Activité physique [PowerPoint slides]
