Pulley or tubing squat to “V”: In a standing position with arms extended, grab the handles and lift your body up at the same time you extend the arms forming a V shape. Go back and keep going as one smooth movement.
Barbell stiff-legged deadlift: Keep the bar close to your body. Bend at your hips. Keep your back straight, chest up and lift up the body by using the hamstrings and the gluteus – not your back.
Pulley or tubing chest press: Grab the handles at shoulder level height. Bring together the arms and hold the contraction.
Squat to shoulder press: Hold the DB at shoulder level, while doing a squat. Lift up while extending the arms. This should be one smooth and controlled movement.
Push- up incline: The higher the bench, the easier the exercise. Keep your back straight, chest up and hips tight. Lower your body up to 90 degree and fully extend your arms when going up.
Barbell split squat: Hold the bar between your legs aligned with your spine. The rear leg should bend as much as you can while keeping your body straight. When going up use your legs. Don’t use the arms or shrug your shoulders.
Exercise has been shown to enhance insulin sensitivity and glucose uptake in just one workout.