How to Scale or Substitute an Exercise/Workout (Home Gym Athlete)

·         All workouts can be scaled to better match your current fitness level, technical abilities, or for equipment restrictions.  Scaling ideas can be found online, or referencing suggestions below.

·         PLEASE NOTE: Scaling is the responsibility of the individual to change the workout based on ability level or equipment available to provide a safer workout stimulus/environment.  Any questions please contact a health professional before completing a workout.

·         Workout scaling options include REDUCING the number of repetitions for a particular movement, REDUCING the number of rounds for a particular workout, REDUCING or REMOVING the weight/load of an exercise or REDUCING the total time of a workout period.

o   For example a workout could be scaled such as

Complete 4 Rounds for time:                    Run 400m                                                    30 Kettlebell swings                                    30 Kettlebell goblet squats

Complete 3 Rounds: (reduced rounds/time) Run 300m    (reduction of distance) 20 Kettlebell swings  (reduce reps) 30 Air Squats  (removal of weight/loading)

·         Likewise, specific exercises may be scaled or substituted if they are too challenging or certain

pieces of equipment are not available (such as a pull up bar, box for jumping, or jump rope)

Movement	Substitution Options (choose one)
Pull Ups	·         Ring Rows/TRX/ Inverted Rows ·         Single Arm Kettlebell Rows
Double Unders	·         Single Unders  or Line Hops
Hollow Holds/Rocks	·         Dead Bug Progressions
Hand Stand Push Ups and Holds	·         Over Head Kettlebell Hold ·         Kettlebell/Dumbbell Shoulder Press ·         Push Ups ·         Downward Dog Hold
Toes To Bar	·         Leg Lifts with Hold ·         Knees to Elbows ·         Hollow Rocks ·         Sit Ups or V Ups
Pistols	·         Single Leg Squats to a chair or box ·         Air Squats or Lunges
Step Ups	·         Lunges
Dips	·         Chair Dips or Ring Dips ·         Kettlebell or DB Tricep extension
Push Ups	·         Knee or Ring ·         Burpees
Kettlebell Snatches or Clean and Jerks	·         Kettlebell swings (American)
Kettlebell Thrusters	·         Goblet Squats
L Sit	·         Planks or Hollow Holds

·         Workout Movement Substitution Example (due to difficulty of movements and not having access to pull up bar):

20 Minute AMRAP                                            5 Pull ups                                                            10 Push ups                                                        15 Toes to Bar

20 Minute AMRAP 5 Single Arm Kettlebell Rows (5ea side) 10 Knee Push Ups 15 V Ups