Exercise Modifications Fibre Active
Fibre Workouts

Exercise Database Modifications & Substitutions

Hi Fam,

In light of the iso workouts online and at home, that we are all going to embark on here is the list of exercises that will possibly be programmed and some of the alternatives and similar movement scaling options or substitutions that would suit the movement that has been programmed,

Air squat

No change needed.

Back squat 

Tempo jumping air squat. 5 second lower, then max height jump squat, straight back in to 5 second lower.

Add any weight you have available (dumbbell, kettlebell etc) to the shoulder.

Bar dip

Use play equipment at the local park / playground.

Push-up.

Dip on two wheelie bins (or any other objects).

You can do ‘bench dips’ (with both hands on a surface behind you) only if you have enough shoulder mobility to do them without your shoulders rolling forwards.

Bar muscle-up

Use play equipment at the local park / playground.

Place hands on top of a bar/wall and jump up until you’re locked out above it.

Can also modify by doing one pull-up (see modifications for pull-up) and one dip (see modifications for dip) in place of one bar muscle-up.

Bench press

Floor press with kettlebell/dumbbell.

Push-up (with a slow 5 second lower, then an explosive clap push-up if you need to make more difficult).

Box jump

Jump on to any suitable household object.

Tuck jump.

Burpee

No change needed. 😉

Clean (full squat)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height jump, straight in to max height jump squat.

Clean (full squat) and jerk

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height jump, straight in to max height jump squat, straight into clap push-up (or normal push-up if needed).

Deadlift

Nordic hamstring lowers.

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Double unders

No change needed. If you don’t have a rope, do small jumps.

Dumbbell snatch

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Front squat

Tempo jumping air squat. 5 second lower, then max height jump squat, straight back into 5 second lower.

Add any weight you have available (dumbbell, kettlebell etc) to the front rack.

GHD sit-ups

Normal sit-ups.

Handstand push-up

No modification needed, though if you normally use bands for a HSPU, do a controlled lower to the ground, then kick back up for the next rep.

Pike Position on the box, hips up high and hands under your shoulders and hips.

Push-ups (see mods for these if you normally use a band).

Handstand walk

No modification needed.

Jerk (push)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Handstand push-up.

Push-up.

Jerk (split)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Handstand push-up.

Push-up.

Kettlebell snatch

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Kettlebell Swing (American)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Kettlebell Swing (Russian)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Lunge

No change needed if unweighted.
If weighted, complete either max height jump lunges, or use any object to add weight.

Muscle-up

See modifications for bar muscle-up.

Overhead squat

Tempo jumping overhead squat with broomstick. 5 second lower, then max height jump squat, straight back in to 5 second lower.
Add any weight you have available (dumbbell, kettlebell etc) to front rack and do a front squat.

Pistol

No change needed.

Power clean

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Power clean and jerk

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height jump, straight into clap push-up (or normal push-up if needed).

Power snatch

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height vertical leap (for heavy lifts) or vertical leap to touch an overhead target (for reps).

Pull-up

If you usually use a band, do jumping pull-ups on a bar.

If doing as part of a strength session, jump chin over bar and do a slow 5 second lower.

If you don’t have a bar, try a tree branch.

If nothing to hang from, do body rows under a table or loop a towel around something (like a vertical pole), and do rows.

Push press

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Handstand push-up.

Push-up

No change needed, though if you normally use bands for a push-up, do a controlled lower to the ground, then use your knees/legs to help get back up to the starting position. Alternatively, do full depth push-ups with hands on a raised surface, like a table. Don’t just do normal push-ups on knees.

Ring dip

Use play equipment at the local park / playground.

Push-up.

Dip on two wheelie bins (or any other objects).

You can do ‘bench dips’ (with both hands on a surface behind you) only if you have enough shoulder mobility to do them without your shoulders rolling forwards.

Ring row

Body rows under a table or loop a towel around something (like a vertical pole), and do rows.

Rowing

See modifications for power clean.

Running

No change needed. If you can’t leave the house, do skipping or jogging on the spot, one ‘jog on spot’ for every metre of running.

Sit-up

No change needed.

Ski

Ball slams.

Deck squats (or if you can’t do them, sit-ups).

Skipping

No change needed. If you don’t have a rope, do small jumps.

Snatch (full squat)

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Max height jump.

Strict press

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

Handstand push-up.

Push-up.

Turkish get-up

Complete with kettlebell, dumbbell or any available equipment.

Unweighted get-up.

Thruster

Complete with kettlebell, dumbbell or any available equipment (single arm if needed).

One jump squat, straight into one push-up (clap push-up if possible).

Toes to bar

Use play equipment at the local park / playground.

Sit-ups.

Wall ball

See modifications for thruster.

 

Do also check out our YouTube Playlists for movement Demos in the links below:

Fibre Active YouTube Exercise Library Playlists

Fibre Active Exercise Library Ketttlebells 

 

 

2 thoughts on “Exercise Database Modifications & Substitutions

  1. Dean says:

    This is awesome

    1. Fibre Active says:

      Thank you Dean. 🙂

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