Knowledgebase : Exercise FAQs and Substitutions > Substitutions
First consult with your doctor so see if there is any limitation or special exercise that is unique to your situation. If your doctor gives you a green light you can try Total Body Extension * Start in the standing position as if you were going to d...
To replace Bench Presses or Dumbbell Chest Presses (of any kind), you can do one of these: Pushups Close-grip pushups Decline pushup Elevated pushups Off-set pushups Pushups with your feet on the ball Pushups with your hands on the ball Pushups with your...
Bodyweight Back Exercises Here's the bad news. It's almost impossible to work your upper back without equipment, such as a pullup bar, band or TRX-like piece of equipment. Great 'bodyweight' back exercises that rely on equipment are: - Pullups and Chinu...
Bodyweight Chest Exercises You can replace dumbbell and barbell chest presses with: - Kneeling Pushups or Regular Pushups (but keep your hands just outside of shoulder-width and keep your elbows close to your sides at all times...this reduces stress on ...
To replace Deadlifts: The only "direct replacement" is dumbbell squats. Otherwise, just replace deadlifts with a superset pairing of any lower body exercise paired with a row. For example: Barbell lunge superseded with a DB row Stability Ball Leg Curl...
Leg Exercises Instead of using heavy dumbbell or barbell squats, you can do: - Bodyweight Squats (wide stance and narrow stance) and Total Body Extensions - Split Squats and Bulgarian Split Squats (stand near a wall to use for balance) - Reverse Lunges,...
If you have sore knees and need to replace lunges: First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you ...
Pain-Free Leg Exercises Try these substitutions for Squats and Lunges: - Low and High-box Step-ups (leave the working leg on the step at all times) - Lying Hip Extensions and 1-Leg Hip Extensions and even 1-Leg Hip Extensions with your feet at an elevat...
I would recommend doing a Wall Pushup How to Do Pushups Against Wall 1 Stand approximately two to three feet from a bare wall. Make certain there is nothing on the ground between you and the wall. 2 Place both hands shoulder width apart against the w...
Ab Exercises Forget weighted ab exercises like side bends and sit-ups and dangerous ab machines. Those are MURDER on your spine. Instead, use a variety of... Spiderman Climbs... Bodyweight Renegade Rows... X-Body Mountain Climbers Variety of Side Planks...
To replace Squats, you can do: 1-leg hip extensions Step-ups Deep Step-ups Split squats Reverse lunges Forward lunges Bulgarian split squats (with back foot elevated on a bench) Reaching lunges 1-leg deadlifts 1-leg squats (use bands or straps for assis...