Modifications for Beginners

If you are new to exercise, haven’t exercised in a long time, or simply desire a lighter workout, you’ll want to make some modifications so the workout is appropriate to your current fitness level.  Each week, in addition to the Real Time Video, there will be a Quickie Preview Video.  In it, I will demonstrate ways to modify each exercise to make them easier.  Pay close attention to those modifications.  Take notes to help you remember. 

Additional ways to make the Quickies easier:

  • Take it slow.  For the first few weeks, focus on learning the movements, proper form, and how you feel.
  • Use light weights, or no weights at all.  Be conservative with the amount of weight you lift until you know what you can tolerate.  What feels ok today can translate into extreme soreness tomorrow, so ease your way up gradually.
  • Pause between reps.  Take breaks when needed during the interval.
  • Do each exercise for a shorter interval, rather than a full minute, and work your way up to longer intervals until you can do the full 50 seconds. For example, do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise.  These would be 30/30 intervals.  30 seconds of exercise, 30 seconds of rest.  Progress to 35/25 intervals, then 40/20 intervals, and so on until you can do full 50/10 intervals.
  • Do the 5 exercises once through.  Rest for 1-2 minutes before repeating the sequence.  This will result in a longer time commitment, but that might be necessary in the beginning.  
  • Substitute exercises that work for you.  Can’t find a way to make plank bearable no matter what modifications you try?  Substitute a different abdominal exercise in its place.

Do whatever you can to make it effective, but also satisfying.  If you hate it, you won’t continue.  If you’re too sore, you’ll dread the next workout.  You’ll know when your body has adapted and it’s time to take it the next level.

And remember, always watch the Preview Video for each new Quickie Workout to learn the modifications.