Frequency: Build to 2 - 3x per week
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Light walk, marching in place, arm circles, cycling
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Start with some light cardio to get the body moving and warm.
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Rest 30–60 seconds between exercises and 1–2 minutes between rounds.
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15 reps. Targets legs and glutes.
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Wall Push-ups (or Knee Push-ups)
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10–12 reps. Targets chest, shoulders, triceps.
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15 reps. Strengthens glutes, hamstrings, and lower back.
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Bird-Dog (Slow & Controlled)
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10 reps per side. Great for core and balance.
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Reverse Lunges (Assisted if needed)
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8–10 reps per leg. Builds strength and stability in legs.
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20–30 seconds. Engages entire core.
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10–12 reps. Targets calves and ankle stability.
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Perform the workout 2–3 times a week to build consistency.
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Focus on form over speed to prevent injury.
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Progress by gradually adding reps, rounds, or duration.
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Walk or stretch on non-strength days to stay active.
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About the authors
Julie Vuksic is a registered dietitian and certified diabetes educator. She is dedicated to helping individuals achieve sustainable health through personalized nutrition, behavior change, and lifestyle support.
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