Damaged shoulder - alternative exercise recommendations please!?

maypark34

Big giant questions for you! Going on hols in 4 weeks and feeling like giant house sized tub of lard. Normally work out 3/4 time weekly (Gillian Michaels: Banish fat, Boost Metabolism) but my shoulder is damaged so I can't plank/ punch/ burpee properly without hurting it more.
Question 1: will I just power through? (Sure how much damage can I be doing?)
Question 2: are there alternative high cardio workouts online you guys can recommend? (Jump work {ugh!!} kicking etc)
Question 4: I have minor diastasis recti from two pregnancies so crunches are mostly out till that's repaired, but cheating moves like working the obliques or lower abs might be ok, any recommendations?

I'm not in a position to run and can't join a gym right now so this would need to be doable at home

Any/all advice would be welcomed.
Thanks xx