Week 1 – Insulin Sensitivity Reset

This foundational week is designed to rapidly improve glucose disposal, upregulate GLUT4, and jumpstart metabolic flexibility by hitting every major insulin sensitivity pathway.

Day 1 – Full Body Resistance Training: Compound Heavy Lifts

Goal: Maximize systemic glucose uptake using heavy loads across large muscle groups.

🔥 Warm-Up (5–7 min)

• Jump rope or incline treadmill walk – 3 min
• Dynamic mobility: Leg swings x10/leg, Arm circles x10 forward/back, Hip openers (World’s Greatest Stretch) x5/side

🏋️ Full Body Strength Blocks

• 🅰️ Barbell Back Squats – 4×6–8 (Rest 90 sec)
• 🅱️ Barbell or DB Bench Press – 4×6–8 (Rest 60–90 sec)
• 🅲 Superset (4 rounds):
  – Weighted Pull-Ups or Lat Pulldown – 6–10 reps
  – Plank-to-Push-Up or Hanging Leg Raise – 10–12 reps
  – Rest: 60 sec
• 🅳 Barbell or Trap Bar Deadlifts – 3×5–6 (Rest 2 min)
• 🅴 Superset (3 rounds):
  – Standing Overhead Press – 6–8 reps
  – Walking Lunges – 10/leg
  – Rest: 75 sec

⚡ Optional HIIT Finisher (8–12 min)

• Treadmill: 30 sec sprint / 90 sec walk × 6 rounds
• AirBike: 15 sec all-out / 45 sec cruise × 8 rounds
• Rower: 20 sec hard / 40 sec easy × 6–8 rounds

🧘 Cooldown + Breathwork (5–10 min)

• Pigeon pose, hamstring stretch, chest opener – 30 sec each
• 3–5 min deep nasal breathing
• Rehydrate with electrolytes

🍽️ Post-Workout Smoothie

Shakeology, ½ banana or berries, flax/chia, almond milk + water, cinnamon, optional creatine

Day 2 – HIIT Conditioning (Mitochondrial Reset)

Goal: Boost insulin-independent glucose uptake via explosive sprint intervals.

🔥 Warm-Up (5–7 min)

• 5 min cardio: Brisk incline walk or AirBike
• Mobility drills: High knees, A-skips, leg swings x10/leg, world’s greatest stretch x3/side

🏃 Sprint Intervals

• 30 sec sprint / 90 sec walk × 8–10 rounds

💪 Core Superset

• Hanging Leg Raises – 3×12–15
• Ab Wheel Rollouts – 3×8–10
• Rest 60–75 sec between sets

🧘 Cooldown (5–10 min)

• Flat walk – 3 min
• Standing quad stretch + hip flexor lunge hold – 30 sec/side
• 3 min nasal breathing + cold rinse (optional)

Day 3 – Upper Body Metabolic Resistance + Supersets

Goal: Maximize upper-body insulin sensitivity through volume and time-under-tension.

🔥 Warm-Up (7–8 min)

• Incline walk or light rowing – 3 min
• Band pull-aparts x20, shoulder circles x10
• Push-Ups x10, light DB shoulder press x10

💪 Supersets

• Superset 1:
  – Incline DB Press – 4×10–12
  – Lat Pulldown – 4×10–12
  – Rest 75 sec
• Superset 2:
  – Arnold Press – 3×12
  – Seated Cable Row – 3×12
  – Rest 60 sec
• Superset 3:
  – Dips – 3×10–12
  – Face Pulls – 3×15
  – Rest 60–75 sec

⚡ Metabolic Finisher

• Battle Rope Slams × 30 sec
• Jump Squats × 15
• Repeat 3 rounds, 30 sec rest between

🧘 Cooldown (5–8 min)

• Chest opener, cross-body shoulder stretch – 30 sec each
• Breathwork – 3–5 min with arms overhead

Day 4 – Active Recovery / Zone 2 Cardio

Goal: Mitochondrial recovery and fat oxidation at a low aerobic intensity.

🔥 Warm-Up (5–7 min)

• Dynamic joint mobility (neck, shoulders, hips)
• March in place or incline walk – 3 min

🚶 Cardio

• 45–60 min incline treadmill walk OR light cycling/elliptical
• Stay in Zone 2 (60–70% max HR)

🧘 Cooldown + Mobility

• Foam roll glutes, hamstrings, calves – 1 min each
• Standing forward fold + seated twist
• 3 min mindful breathwork

Day 5 – Lower Body Resistance + Supersets

Goal: Activate large insulin-sensitive muscle groups in the lower body.

🔥 Warm-Up (8–10 min)

• AirBike – 3 min
• Bodyweight squats x15, Glute bridges x15, Walking lunges x10/leg

🏋️ Supersets

• Superset 1:
  – Trap Bar Deadlift – 4×6–8
  – Standing Calf Raises – 4×15
  – Rest 90 sec
• Superset 2:
  – Bulgarian Split Squats – 3×10/leg
  – Hamstring Curls – 3×12
  – Rest 75 sec
• Superset 3:
  – Barbell Hip Thrusts – 3×12–15
  – Goblet Squats – 3×12
  – Rest 75–90 sec

⚡ Finisher

• Farmer’s Carries – 3×30 sec with moderate to heavy DBs

🧘 Cooldown (8 min)

• Pigeon pose, deep squat hold, seated forward fold – 30 sec each
• Legs-up-the-wall + nasal breathing – 3 min

Day 6 – Cardio Intervals + Core Superset

Goal: Glycogen depletion and non-insulin-dependent glucose uptake.

🔥 Warm-Up (5–7 min)

• Light cardio – 2–3 min
• Leg swings x10, hip openers, cat/cow x10

💥 Intervals

• Stairmaster or Rower: 1 min fast / 2 min slow × 6–8 rounds

💪 Core Superset

• Russian Twists – 3×40 twists
• Plank to Push-Up – 3×12
• Rest 60 sec between rounds

🧘 Cooldown (5–8 min)

• Walk or bike slowly – 3 min
• Standing quad stretch, couch stretch – 30 sec/side
• Cold plunge or contrast shower (optional)

Day 7 – Full Body Flow + Light Circuit

Goal: Parasympathetic activation, lymphatic drainage, and movement quality.

🔥 Warm-Up (5–7 min)

• Rebounder or walk – 2 min
• Joint mobility drills: neck rolls, shoulder shrugs, spinal twists

🧘 Mobility Flow (30 min)

• World’s Greatest Stretch, Deep Squat Hold, Hip + Shoulder CARs, Thoracic Rotations

💪 Light Circuit (2 rounds)

• Air Squats × 20
• Push-Ups × 15
• Band Pull-Aparts × 20
• Plank Hold × 30 sec
• Rest 30–45 sec between rounds

🧘 Breathwork / Meditation (10 min)

• Box Breathing (4-4-8) or guided meditation