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Old 11-08-20, 08:46 AM  
alisoncooks
 
Join Date: Sep 2009
Location: TarHeel country
What moves do you do instead? (s/o thread)

So, to spin off from the other thread...

When your workout has a move that you refuse to do, what do you do instead?

Water break?
March in place?
A modification?

Copy your list from the other thread and paste it here. Then beside each, tell us what your substitution is! Maybe we'll get some ideas from each other!

(Even if it's "sit on the couch!" No judgement here!)
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Old 11-08-20, 09:08 AM  
Tugger31
 
Join Date: Feb 2002
Ever since I had spinal surgery there are SO many moves I'm simply not allowed to do. My surgery was just over a year ago so I've had some time to play around with substitutions. I'm not allowed to do any impact, deadlifts, kettlebell swings, or any weight exercises that involve overhead moves. Also too many overhead moves even without weights irritate my nerves. I'm also not allowed to do crunches/sit ups. This was quite a shock to me. I never realized how many workouts, even just the warm ups have your hands going overhead! I also have vertigo which makes things like burpees impossible. Some days I feel it's a wonder I get any workout done!!! But, when there's a will there's a way!

Overhead shoulder presses---sub with lateral raises with arms bent 90 degrees OR straight arm side lateral raises. For the straight arm raises, my PT told me to always do them with a "thumbs up" position to keep the upper chest/shoulder area open and less "hunched". This makes such a difference!

In general just overhead warm up moves---keep my everything at shoulder height or depending on the move and how I'm feeling, will do an overhead warm up move but alternate sides to decrease the reps

Deadlifts--tall box climbs or hip thrusts on my stability ball/dumbbell across my hips

Crunches/sit ups (this was the toughest b/c SO many ab moves involve some sort of crunch/neck straining)---straight leg lifts, bird dogs, plank variations

Impact--just do everything low impact

Burpees---varies, sometimes just alternating reverse lunges to keep the heart rate up. If my vertigo isn't bothering me, I'll do elevated mountain climbers with my hands on my step and just stay down the entire burpee segment

I'm interested to see what others have come up with!!
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Old 11-08-20, 10:27 AM  
Mickey12
 
Join Date: Jun 2010
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Tugger I really like your alternate moves for burpees. Sometimes I just don’t have the flexibility (or the desire to push that hard) for them. Thanks!
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Old 11-08-20, 10:40 AM  
fanofladyvols
 
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From the other thread:
http://forum.videofitness.com/showthread.php?t=229774

Lifting weights with resistance bands simultaneously instead do
if it's multiple sets then the final set I use bands only. Otherwise, I use free weights only.

upright rows
Instead do
  • single arm dumbbell snatch;
  • Y, T, W raises on a stability ball;
  • side lying internal external rotation (with rolled towel btwn elbow and ribs to keep elbow in line with shoulder)


Tricep dips
Instead do
  • side lying tricep pushup or
  • tricep pushups off the stability ball
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Old 11-08-20, 10:41 AM  
Pat58
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Join Date: May 2002
Location: Connecticut
I've weeded out videos and stopped buying anything that focuses around my don't do moves. When an exercise comes up that I don't like or can't do, I either skip it or use that time to do something else. Examples:

~ teacher is doing twisting plank core move - I do stability ball crunches
~ floor work on hands and knees with bent wrists - I do it standing behind a chair
~ wheel pose - I do a bridge
~ tricep dips - I do overhead extensions

Etc.
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Old 11-08-20, 11:57 AM  
BunnyHop
 
Join Date: Nov 2008
I guess I mostly skip those workouts, LOL!!

If something like jumping jacks shows up, I extend alternate legs out to the side, but pretty much lift my arms above my head as normal.

That's the only variation I can think of at the moment.
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Old 11-08-20, 12:17 PM  
Mickey12
 
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Quote:
Originally Posted by fanofladyvols View Post
From the other thread:
http://forum.videofitness.com/showthread.php?t=229774

Lifting weights with resistance bands simultaneously instead do
if it's multiple sets then the final set I use bands only. Otherwise, I use free weights only.

upright rows
Instead do
  • single arm dumbbell snatch;
  • Y, T, W raises on a stability ball;
  • side lying internal external rotation (with rolled towel btwn elbow and ribs to keep elbow in line with shoulder)


Tricep dips
Instead do
  • side lying tricep pushup or
  • tricep pushups off the stability ball
Linda, I’m curious why you don’t do upright rows. I love doing those! I hate tricep dips but I also hate the alternate exercises you listed.
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Old 11-08-20, 12:42 PM  
yogapam
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Location: West coast of Canada, eh. ;)
My wrists protest loudly with any body weight moves where my wrists are at 90 degrees so I omit or modify.

Burpees - I never do them, skip over them, and generally avoid the kind of workouts that would include them.

Push ups, & Mountain climbers - I don’t often do workouts that include them, but I either skip that section or do them on my wall mounted barre.

Planks - I sub forearm plank or do them at the barre.
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Old 11-08-20, 02:33 PM  
fanofladyvols
 
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Quote:
Originally Posted by Mickey12 View Post
Linda, I’m curious why you don’t do upright rows. I love doing those! I hate tricep dips but I also hate the alternate exercises you listed.
Haha well lemme tell ya....my shoulder joints always hurt after doing upright rows...like without fail. So something in the way I'm made says no, lol.

I forgot to mention S90 alternates regular kickbacks and diagonal kickbacks across the chest which is also something I may add to my mental list of subs for tricep dips.

It's good to know that there is no reason to do anything you don't wanna with so many options
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Old 11-08-20, 02:33 PM  
Tugger31
 
Join Date: Feb 2002
I forgot about upright rows, I don't do those either. I have a rear delt exercise that I sub. It's basically a front raise, but arms at 45 degree angles out instead of raising them straight in front of your chest and your hands are holding light dumbbells in the "thumbs down" position.

I used to just do paper workouts for awhile after my surgery b/c all the things I "couldn't do" was just too depressing. Now that I'm stronger and have been focusing more on what i CAN do I'm feeling much better mentally. And, I miss all my videos!! So even if I'm subbing 50%+ of the exercises as long as I'm basically working the same body part that is good enough for me. I still do rotate with paper workouts, but the thought of giving up my vast video library I just can't handle!! That being said there are some dvds that I will like never do again b/c there's just no good sub that even makes it worthwhile such as my Dream Body set and some pilates. I'm still revisiting alot of my workouts these days and figuring it all out.
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