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Active @ home | Boundless

Welcome to our Online Program

Diabetes AEROBICS

We will update the content for our Diabetes Aerobics class once a week to give you a fresh new workout on a regular basis. Check out the videos below if you would like to see demonstrations of any moment. (30 minute time cap).

Diabetes AEROBICS 2/21/2021

Warm up: Check your blood sugar to make sure it is within a safe range for exercising.

Diabetes Aerobics

Put a timer on for 30 minutes.

Perform the following until the timer runs out:

  • 60 Seconds of cardio boxing
  • 30 Step out with pull a parts  
  • 10 Seated Crunches 
  • 12 leg extensions both legs
  • 10 Calf Raises 
  • 10 Chair Squats 

Repeat  until the timer stops!

Finish

If this felt easy repeat the workout or slow down the tempo and even try removing some rest time. Have fun and stay safe. Check your blood sugar levels and record your beginning and ending number. 

Cardio Boxing

Key points to remember when performing

  •  Stand or sit!
  • If you are right handed have your right hand out in front and if you are left handed have your left hand out in front. 
  • Exchange between throwing a jab (front hand punch) and a cross (back hand punch). 
  • Does not have to be perfect, try to move as much as you can. 
  • Follow the video for how to set up. 

Step out pull a parts

Key points to remember when performing

  • Each time you pull your arms back you should step one leg out to the side.
  • Find a rhythm that works for you. 

Seated Chair Crunches

Key points to remember when performing

  • Extend your knee so your thigh is fully flexed. 
  • Slowly relax and allow the leg to bend. 
  • Slow and controlled movement. 


Leg Extensions

Key points to remember when performing

  • Extend your knee so your thigh is fully flexed. 
  • Slowly relax and allow the leg to bend. 
  • Slow and controlled movement. 


Calf Raises

Key points to remember when performing

  •  Go all the way up on the toes nice and slow and controlled on the way down. 


Chair Squats

Key points to remember when performing

  • Hands out in front.
  • Push the hips back then bend the knees.
  • Tap the chair and return to standing. 


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