Exercise Modifier List

[AgileGrrl]

Having really bad knees & ankles, I discovered that I can't physically do a lot of the exercises in the various programs/challenges/workouts without creating pain and/or injuring them even further. Hence, I have had to do modified versions instead and created a list to use when needed. Obviously, this is all based off online searching and some aren't a true replacement for every muscle/area that the original exercise works. But I figured, something is better than nothing.

Here is my list for anyone needing to also use a modifier. If anyone has other suggestions, please post them and I can add it to this list for everyone that might need it.

EXERCISE	<===>	REPLACEMENT
bridges	<===>	dumbbell romanian deadlift
bridges	<===>	climbers (fast or slow)
burpees	<===>	keetleball swing
burpees	<===>	climbers (fast or slow)
burpees	<===>	stepping burpee
burpees	<===>	thrusters (dumbbell)
burpees	<===>	squat jumps
crunches	<===>	knees to elbows
crunches	<===>	standing bicycle crunches
crunches	<===>	bird dog
crunches	<===>	dead bug
crunches	<===>	reverse crunches
high knees	<===>	marching steps
jump squats	<===>	keetleball swing
jump squats	<===>	squat calf rise
jump squats	<===>	dumbbell thrusters
knee touch crunch	<===>	dead bug
lunges	<===>	step ups/side step ups
lunges	<===>	chair/box squats
lunges	<===>	shallow lunge hold
lunges	<===>	split squat
plank	<===>	dead bug
plank	<===>	bird dog
plank	<===>	russian twist
plank jump ins	<===>	climbers (fast or slow)
plank rotation	<===>	sitting twists (feet off ground too)
reverse/split lunges	<===>	single leg romanian deadlift
reverse/split lunges	<===>	step ups/side step ups
side lunges	<===>	fire hydrants
sit ups	<===>	dead bug
sit ups	<===>	bird dog
sit ups	<===>	knees to elbows
squats	<===>	step ups/side step ups
squats	<===>	chair sit to stand
squats	<===>	kettlebell swing
squats	<===>	kettlebell deadlift

 

[LiteraryMatcha]

Thanks for posting this!!!
I have also compiled a few based on online searching and/or previous experimentation. Some are meant to cater people with extremely limited mobility.

Pushups replacements:
-wall pushups
-standing pushup (grabbing a doorframe/pillar/tree/...)
-dumbbell bench press
-Overhead press
-Inclined pushup (using table, etc.)
-Knee pushups.
-Negative pushups.
-Swiss ball pushups (only if good balance and safe environment)
-reverse bed monster pushup (hear me out, go under the bed, lying on your back, and press against the "ceiling of the bed", isometric style).
Just make sure you have cleaned the dust thoroughly and you have a safe way to go back up.
-bed and pillow/floor assisted pushup (lying supine, big pillow under the belly, arms in pushup position but body resting, just press against the floor).


Pullups/Back work replacements:
- arm pushes (lying flat on your back, trying to "lift" the back by just moving slightly shoulders and elbows, pressing against the floor, minimal range).
-rowing machine/pull machine.
- Inverted ring pushup/pullup (rings hanging from i.e. pullup bar)
-Floor assisted/sat down pullup/ lying down pullup (using either height adjustable telescopic pullup bars or just a broom/mop bar/etc.)

 

[Cubana]

Thank you for this.
I have to modify abs exercises for now not to exert too much upper abs.