Do this six days a week, and on the seventh day be like God and rest.
Dumbbell goblet squat 5kg 3 x 10-15
Single dumbbell one-armed bent-over row 5kg 3 x 6-11
Single dumbbell overhead press 5kg 3 x 6-11
Single dumbbell sumo squats 10kg 3 x 20-25
Goblet squat - can be done with empty hands clasped together, or a dumbbell, or weight plate. Weight through heels, chest up. Feet hip width apart, turned slightly outwards. Hands clasped together against chest, elbows forward. Squat down, touching elbows to inside top of knees; use elbows to push knees out so they're in line with your feet. Keep head and chest up (to straighten your back). Stand up, driving up with the hips.
[ame=http://www.youtube.com/watch?v=Pg406rGg8b0]YouTube - Lower Body Cross Training Exercises : Doing a Goblet Squat Lower Body Exercise[/ame]
One-armed bent-over row - take up a dumbbell, put the opposite knee on a bench or chair, bend over, think "chest up" to straighten your back, pull dumbbell from knee to belly keeping your elbow in.
[ame=http://www.youtube.com/watch?v=AIKZafFl-rg]YouTube - Bodybuilding Exercises : Bodybuilding: Single Arm Dumbbell Row[/ame]
One-armed overhead press - take up a dumbbell, take to shoulder and press directly overhead. Squeeze your abs and glutes to keep your torso stable, you shouldn't have to bend over all over the place.
[ame=http://www.youtube.com/watch?v=BwgvSA-hLQk]YouTube - One arm standing dumbbell shoulder press[/ame]
Single dumbbell sumo squats - put a dumbbell directly underneath you between your legs. Stand with feet hip-width apart. Squat down keeping head and chest up (ie back straight), grasp the dumbbell and stand up.
[ame=http://www.youtube.com/watch?v=qgH5qgiVVqk]YouTube - Legs workout - Dumbbell Sumo Squat[/ame]
A "rep" is a repetition, one movement. For example in a pushup, you go down then up, that's one rep. Do say 6 of those and then rest, that's "one set of six reps", and is written as 1x6.
The reps are written as for example "3x 6-11." That means you add a rep to your sets in each session, and when you're doing the top reps, add weight and go back to the lowest reps. For example, your workouts would look something like,
Monday DB overhead 5kg 3x6
Tuesday DB overhead 5kg 3x7
Wednesday DB overhead 5kg 3x8
Thursday DB overhead 5kg 3x9
Friday DB overhead 5kg 3x10
Saturday DB overhead 5kg 3x11
Sunday rest
Monday DB overhead 6kg 3x6
(etc)
Begin with the weights listed, or as close as you can with the dumbbells you have. Each week when you go up in weights, add the smallest increment you can, or 1kg, whichever is the smaller; except that you can add 2kg to the sumo squat.
The squats will work your thighs and arse. The rows will work your back, biceps and forearms. The presses will work your shoulders and back of arms. If you maintain a straight back and brace, all three will work your abs. The sumo squats are your cardio. Do it all for 12 weeks, in the 13th week rest and come back to us for a new routine.
Get a notebook, write down everything you do.
Get a step counter and wear it. For the first week, note down your steps taken each day, just do whatever you normally do. If your daily steps average to less than 10,000, make an effort to increase them each week by an average of 1,000 a day. So if for example in your first week you did 14,000 in all, or 2,000 a day, you will take eight weeks to reach 10,000.
As for diet, as a diabetic you need specialist advice. The advice for non-diabetics is to eat more fresh fruit and vegetables, nuts and beans, and some meat, fish or dairy each day. For those trying to lose weight, eat less starchy stuff (bread, pasta, spuds, etc). Reduce junk food and booze. "Junk food" is any food where the packet is more colourful than the contents. That said, again you'd need specialist advice, as a lifelong diabetic you'll know where to find that advice.
Good luck, work hard. Don't question all this, just get your body moving. There is no perfect workout, what matters is to get your body moving. Consistent effort over time gets results.
Don't thank me, send money.
Or just do it. Almost nobody follows advice they get online, if you actually follow it with consistent effort over time and get results, that'll thrill me.
