Modify Any Workout

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Do you feel like you are too old, too heavy, too out of shape too whatever to do certain workouts? It’s not true! We often realize that you can modify a weight workout by lifting lighter weights or using fitness bands. If you are doing cardio, you don’t jump around. You do low impact.

If you are doing an old school Bodyweight workout you can modify any exercise to your fitness level. How? Well I’m here (in YouTube form) to show you how!

I’ll show you five basic exercises here and how to modify them. These five are used in a ton of bodyweight exercise routines. You can modify many “extreme” workouts to your own fitness level.

1. The jumping jack. This is a staple of many workouts. Here’s how you can adapt at several different levels

2. Crunches Get your abs in shape or step at a time

3. Squats. This exercise is so good for revving your metabolism. Start at level 1 and work your way up!

4. Push ups. You may think your push up days are over but think again using these many progressions

5. Burpees A great total body exercise that can be daunting at it’s highest level for some people. Never fear! You can start with an easier version and work your way up.

Modified Workout for A Heel Spur

I have been nursing a heel spur since last Spring.  I tried three weeks of anti-inflammatory meds, special exercises and ice but I was still in some pain. So yesterday, I had to get a cortisone shot.  I am a huge shot baby! When the doctor said I had to go on light duty exercises for two weeks, there was no way I was going to ignore that.  I don’t want to even think about a second shot. Yikes! Doctor’s orders were simple. Only biking for cardio and no heavy weight bearing exercise that would involve my feet. Ok, I can do that and still get a decent workout.  Here’s what I did today:

  • Warm Up-two minutes at light pace on the stationary bike, followed by stretching
  • Workout- 20 minutes of riding at a moderate pace, then a quick break followed by a bike Tabata (four minutes)
  • 10 Minutes of Extreme Abs from ChaLean Extreme

This was a good cardio/ab workout and it put no stress on my heel at all. Definitely going to avoid another shot in the foot. If you have had to modify your workouts because of foot or heel problems, give me some of your ideas (especially for weightlifing). I know I will get bored quickly if I don’t have some variety.