What a workout looks like on each track

Every session is laid out step by step in the app, from your blood sugar check to your last stretch. Here's how a first-week workout is put together on each track. Members see the exact exercises, sets and weights, each with a demo video.

1General FitnessNew to exercise 2Barbell FoundationsLearn to lift 3The Diabetic AthleteTrain for your sport

Track 1 · General Fitness

Week 1 · about 45 minutes · gym or home

Coach's note: Week 1 is about learning the movements. Watch the demo videos, ask questions in the team chat, and log the weights you use.

A
Prep
In Range workout prep
Checklist
1. Check your glucose and its trend. Follow your care team's plan for starting, eating first, or waiting.
2. Keep fast carbs and your monitor or meter within reach.
3. Stop and treat if you're low or feel symptoms, then recheck.
4. Log your reading in the session notes.
Prep
Warm-up
About 10 min
Easy cardio to get warm, then a short round of bodyweight moves.
Strength
Lower body
2 sets · easy effort
A beginner-friendly leg exercise to build strength for everyday things like stairs and getting up from a chair.
Demo videoGym or home version
Strength
Upper body push
2 sets · easy effort
Chest, shoulders and arms, with an easier option if you need it.
Demo videoGym or home version
Strength
Upper body pull
2 sets · easy effort
Back and posture work to balance out all the sitting we do.
Demo videoGym or home version
Strength
Hips and hamstrings
2 sets · easy effort
Teaches you to bend and lift safely, for the gym and for real life.
Demo videoGym or home version
Core
Core hold
2 short holds
With an easier and a harder option, so it fits where you are today.
Conditioning
Easy cardio, your choice
15–20 min
Walk, bike, row or swim at a pace where you can still hold a conversation, but it takes a little effort.
Recovery
Mobility routine
About 5 min
Gentle stretches for the hips, legs, chest and upper back.
Finish
Check, refuel, check in
Checklist
Log your glucose next to your starting number, eat a normal meal or snack, and post your session in the team chat.

How hard should it feel?

Every set has a target effort on a 1 to 10 scale, called RPE (rate of perceived exertion). Beginners stay in the easy-to-moderate range.

6	Moderate, still fairly comfortable
7	Challenging, with a few reps left
8	Hard, with a couple of reps left
10	Your absolute max (not in this track)

What changes week to week

You'll train three times a week with a different workout each day. Over the program the sets, weights and effort build gradually, and you'll retest a few simple benchmarks along the way to see how far you've come.

What you'll need at home

A pair of dumbbells, a resistance band and a sturdy chair. That's it.

Track 2 · Barbell Foundations

Week 1, Workout A · about 60 minutes · gym

Coach's note: Start lighter than you think. The first two weeks are about learning each lift well, so film a set from the side and send it to me for feedback.

A
Prep
In Range workout prep
Checklist
1. Check your glucose and its trend, and follow your care team's plan.
2. Keep fast carbs within reach. Heavy lifting can raise glucose for some people, so note your reading.
3. Stop and treat if you're low or feel symptoms, then recheck before your next set.
Prep
Warm-up and bar practice
About 10 min
A few minutes of easy cardio and mobility, then technique sets with the empty bar for each lift you'll do today.
Main lift
Squat
Warm-ups + 3 work sets
Build up in small jumps, then 3 sets at today's working weight. Next session, add a little.
Demo videoTechnique checklistSend a video
Main lift
Press
Warm-ups + 3 work sets
Alternates between the bench press and the overhead press from one workout to the next.
Demo videoTechnique checklist
Main lift
Pull
Warm-ups + work sets
Alternates between the deadlift and the barbell row, so your back gets stronger without getting beat up.
Demo videoTechnique checklist
Accessory
Core and upper back
2–3 sets
Short supporting work to keep your trunk strong and your shoulders healthy as the weights go up.
Recovery
Cooldown and mobility
About 5 min
Easy stretches for the hips, hamstrings and upper back.
Finish
Check, log, check in
Checklist
Log your glucose and the weights you lifted, refuel, and post your session in the team chat.

Track 3 · The Diabetic Athlete

Week 1, Day 1: speed and lower-body power · about 70 minutes · gym and field

Coach's note: Speed and jumps come first, while you're fresh. Every sprint and jump is all-out with full rest. Quality beats quantity.

A
Prep
In Range workout prep
Checklist
1. Check your glucose and its trend, and follow your care team's plan.
2. Sprints and heavy lifting can push glucose up during the session, and it can drop hours later. Note your starting number.
3. Keep fast carbs at the field and in the gym.
Prep
Dynamic warm-up
About 12 min
Light movement, dynamic stretches and activation drills that build up to fast, springy movement.
Speed
Sprint drills
2–3 rounds
Short drills that teach good posture and powerful strides.
Demo video
Speed
Acceleration sprints
Short sprints · full rest
Short, all-out sprints with full recovery between each one.
Demo videoField or turf
Power
Jumps and plyometrics
Low reps · max effort
Explosive jumps with soft, controlled landings. Low volume, high quality.
Demo videoLanding checklist
Strength
Main lower-body lift
Heavy · low reps
A barbell lift to build the strength behind your speed and power.
Demo videoSend a video
Strength
Single-leg and hamstring work
2–3 sets
Builds balance between your legs and protects against common sports injuries.
Demo video
Core
Trunk stability
2–3 sets
Anti-rotation and bracing work so you can transfer force when you run, throw and change direction.
Recovery
Cooldown and mobility
About 8 min
Easy movement and stretches for the hips, ankles and upper back.
Finish
Check, refuel, check in
Checklist
Log your glucose, refuel with carbs and protein, and keep an eye out for a delayed drop later today and overnight.

Ready to start, together?

Sign up and pick your track. You'll get your enrollment email in December with your link to join your track's team in TrainHeroic. Early members lock in $19 a month, any track. Starts Monday, January 4.

Day 1	Speed and lower-body power
Day 2	Upper-body strength and power
Day 3	Conditioning, agility and mobility
Day 4	Full-body strength and jumps