Hey, this is Dr day. And I'm going to introduce you to the seven day workout plan that coach Krause has created for you. Now, it's really simple. She wants you to do a combination of corn strain, and a combination of interval training. In this way, you're doing resistance on the corn strength days, and you're doing the cardiovascular on the interval days. So it's very simple.

You'll do three days of corn string, which is also called resistance. And you'll do three days of interval which is cardiovascular, and her plan. She actually has the videos that you'll see below that will give you an idea of what you can do and how you can create your own program in your home starting today. Here are the basic keys that you do three days of interval you do three days. one string and then on the seventh day, perhaps you rest, or if your coach cross, she's gonna recommend that you do yoga or stretching. And it's really that simple.

We have a on the handout, it explains it. Once you know the basics, now let's get into a little bit more detail. She actually created interval training for you will you will have five different exercises. And her recommendation is that you do three sets of all five of those. And that the one optimal way to do it is 30 seconds for the first set. You do a 20 seconds rest in between each different exercise.

Then when you move to the next exercise, you will do one minute of exercise and you'll do 20 to 40 seconds of break time in between each exercise. And then in the third set, you bump it up again and you do Two minutes of each exercise and you still have a break your recovery in between each one. Now if that's too complicated, then simply what you can do is just do 30 seconds, take, take the breaks in the second set, do 30 seconds again in the third set, do 30 seconds again, it's a way for you to get started. And then as you feel more comfortable, and you have more endurance and more strength, you can actually go to more amounts of time. That's intervals. So then we'll move to the core and strength.

Now she's actually set up three different programs for you. She has four exercises that you do for the upper body and I think for for the lower body as well. And you have the choice you can do resistance band, upper body, lower body, you could do dumbbells, upper body and lower body or you can do kettlebells, upper body and lower body. What's nice about this is again, you can do it at home or you can do it at the gym, you can do the same thing. If you're traveling you can use the resistance band and she's giving you a program. So this program is something you can do for seven days and you can keep doing and keep building by adding more weight or more resistance.

It's a great place for you to start. So I'm going to introduce you to coach Krause and, and tell you a little bit more about your programs. Hey, everyone, welcome to this module where you're going to learn how to move your body and how it's going to help you get your blood sugar's under control. Today we have a very special guests. We have coach Bertha cross with fitness heights International. Yay.

And Coach cross is here today because she's actually going to design the seven day program for you. She's going to teach you how to do muscle strengthening muscle toning, core strength, because she does that with individuals and groups and she's also going to teach you how to do aerobics and cardiovascular exercise. So at the end, you are going to have a seven day plan that she's developed for you that's going to help you to bounce your blood sugar's and why can she do this because she's an expert. She works with strength training and endurance. She's actually a running coach and she's actually even created running. Five K's and 10 K's here in Washington, DC area and around the country, you're going to learn how to do strength and core and you also learn how to do cardiovascular.

So this is gonna be a fantastic module. All right. Thank you