Exercise Modification Guide

1. EXERCISE
MODIFICATIONS
GUIDE
empoweryourwellness.online
easy tips to make
any workout
work for you

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Welcome!
Exercise Modification Guidelines
Modifications for Common Exercises
My Modifications Worksheet
What's Next?
WHAT'S INSIDE
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3. I'm so glad you're here to learn more about exercise modifications!
There's no one size fits all to fitness. Modifications allow you to make every
workout your own while listening to your body.
They allow you to develop strength and mobility in safe ranges and to keep
moving forward. Smart modifications can mean the difference between always
being injured and a consistent healthy fitness program.
Before we get started, here's the boring wordy disclaimer:
The exercises and guidelines listed are for informational purposes only and may
not be right for you. Please consult with the appropriate health care
professional before initiating or changing your exercise program. You are solely
responsible for your choices and actions. Read the full disclaimer here.
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Anything can be modified with a few tweaks or substituted with
the same goal in mind.
What limits you?
What do you struggle with?
Have you been told to avoid
certain types of activity?
Speak with the instructor
beforehand and let them
know what your concerns
are. Ask for modifications.
Work at your level. It's ok to
limit jumping and agility
movements. You can still get
a great workout.
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
General Guidelines
Know your
current injuries or
restrictions.
Talk to the
instructor.
Decrease the
intensity or
impact.

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Changing the angle can make
moves easier or harder.
Example: push-ups > knee
push-ups > wall push-ups.
Can you complete the
exercise with good form?
No weights are always an
option.
Quality over quantity.
What works for you today?
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
Adjust your angle.
Decrease the
weight.
Decrease the
number of
sets/reps/time.
Decrease the range
of motion (ROM).
Work in a range that doesn't
aggravate current conditions
or cause new ones.

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Swap out a different exercise
that focuses on the same goal,
such as a different strength
move targeting the same
muscle group.
Remember the body moves
as a whole. Be prepared
with modifications that work
for you!
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
Substitute with
the same goal in
mind.
Never sacrifice one
body part for
another.
Slow down and
focus on form.
Don't just go through the
motions. Sloppy form
increases risk for injury.

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These are just some of the many options to inspire you to create
your own library of modifications to plug in on the fly.
Elevated push-ups
Knee push-ups
Wall push-ups
Chest flies
Chest/bench press
Triceps push-up
Triceps kick-back
Overhead triceps press
Triceps push down at a
cable machine
Take out the jump
Use an elevated surface
such as a step or bench
Standing squats
Any other cardio moves
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
Modification Options for Common Exercises
Push - ups
Triceps Dips
Burpees

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Plank on knees
Plank on elbows
Plank on an elevated
surface
Bear plank
Bodyweight assisted
pull-ups
Lat pulldowns
Row
Barbell row
Decrease the ROM
Hold on to the wall/chair
for stability
Adjust your stance
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
Planks
Pull-ups
Lunges
Squats
Decrease the depth
Squat against the wall
TRX assisted squat
Leg press machine

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Eliminate the jump
Wide side to side step
Side stepping with a band
Alternate side lunge
Plie squat jumps
Bodyweight squats
Alternate side tap while
keeping the arms moving
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
Skaters
Tuck Jumps
Jumping Jacks
Mountain
Climbers
Slow mountain climbers
Elevated mountain
climbers
Standing mountain
climbers

10. p a g e 1 0 | c o p y r i g h t e m p o w e r y o u r w e l l n e s s . o n l i n e
Now it's your turn. Use this section to brainstorm exercise
modifications that work for you.
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you
My Modification Options
Movement that's
difficult
Modification or
substitution
options

11. p a g e 1 1 | c o p y r i g h t e m p o w e r y o u r w e l l n e s s . o n l i n e
EXERCISE MODIFICATIONS CHEAT GUIDE
make any workout work for you

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I hope you enjoyed this exercise modifications guide!
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