How do you modify?

kiomayoko

So I was wondering if anyone had modifications for exercises they would like to share?

Example: Instead of the full jumping jack. I make my arms go out and only swing out one leg switching sides each time. (Hopefully that makes sense lol )

JoRocka

Depends on what it is- for a jumping jack I would do a single knee raise and twist- or a deep lunge to the side.

For push ups- wall- desk- chair- floor- knees

squats- lower the weight - use a chair

burpees- step back with a single leg- no jump- use a stabilizer for the push up.

There are a million ways to modify things- are you trying to mod something specific?

tomatoey

All the ones JR mentioned. For no impact calisthenics, also replacing jumping moves with a combo of a squat, lunge or step-up with some kind of kick. Roundhouse kicks over a chair are good. Turkish get ups with high knees (but not jumping). Doing everything as fast as you can with good form.

Knees, when you can't bend - kicks again. Straight leg raises in all directions, and partial squats (if no pain).

Ankles and feet - matwork and upper body. If you're going to do a move requiring resting Lower legs on something, rest the whole calf, so the ankles are less stressed. (It might still hurt, if so just do something else. Stop when anything hurts.) If stability is bad, bring feet close together for lunges (if you can do them, better not to).

Wrists, arms, shoulder, I've just left alone. for wrist: resting on forearm instead of hands for four-legged moves & planks

tomatoey

However for lower body strength that you can't do when you have a bum wrist/arm/shoulder,

- quads: bodyweight squats, regular lunges; leg presses on the machine
- glute/ham: bodyweight reverse lunges, step-ups, split squats, hip thrusts/bridges; also cable glute kickbacks; leg curls
- to increase intensity: single leg versions of bodyweight movements; playing with time & pauses

mahoganybrowne

Jump rope