I love that "you hate the exercise" is listed. So many fitness influencers really push the "just get through it!!!" and I love that you acknowledge that subbing the things you hate the most makes it easier to stay consistent.
I love modifications! They allow me to continue with a routine without feeling dejected about how unfit/not strong I am, and give me a sense of where I need to progress. Modification options tend to be among the first things on my checklist for any workout, bc then I know the trainer is willing to meet me where I am.
I think you might be a mind reader! So many times I am doing something or looking for ideas and BAM! A new video about that topic! I'm currently working my way through your free 8 week functional strength program on boostcamp and am up to week 5 or 6 where the deadlift kick stand has just turned into SL and I'm struggling 🤣🤣 Just this morning I wrote on my to do list "single leg dead lift variations" to try and find a in between step up and here you are with a yet another perfectly timed video ❤️
This was an amazing video! Sometimes I felt guilty when doing modifications on workouts planned by other people, for example when doing a follow along workout with someone here on TH-cam. I would just do the exercise, even the ones that weren't right for me, for a variety of reasons. Now my mindset is completely different. I know what my goals, preferences and limitations are so I'll modify accordingly. For example, yesterday, I did a Heather Robertson workout, but some exercises in there just didn't make sense for me. I chose to do incline pushups instead of floor pushups because I don't yet have a decent floor pushup; I chose to ditch the annoying renegade rows and did a bent over row, so I'd actually work on my goal of strength and muscle building. And I didn't do dumbbell pullovers because I hate them lol.
I'm the same, Diana! 👍I don't feel guilty or bad anymore for modifying an exercise. I know my body and what I need, and also what doesn't work for me, so I modify accordingly, or even sub an exercise completely.
I think Pilates has helped me a lot with making peace with doing modifications. Just respecting my body where I'm at that day, it doesn't matter if the person next to me is squatting hella deep or holding that plank the whole time. I am allowed to take breaks and thats better for me/my training.
I often use modifications as I've got limited space in my little apartment - I just can't store many different weights. Mostly I do calisthenics. I've bought dip bars which I can put in a small corner when I don't need them, I've got a pull up bar (can't do pull ups, but I will one day, I'm sure), a 5 kg weigth ball and different resistance bands, that has to be enough. I've been to a gym for a few months as they had a great offer, so I knew I wouldn't lose much money if I decide to quit which I did after about 9 months. I prefer being on my own, listening to my favorite music without headphones, etc. and I love working on skills like push ups and pull ups much more than just trying to lift more weight, and that is something I can do at home without other people arround.
Modifications helped me progress my pushups so I can now do 3 sets of 10 from the floor. I’ve also managed to do a Copenhagen in your move and mobility programme by modifying my side planks and slowly building up strength. Thanks for a great video!
Really nice explanations as usual! I have worked out so long, I have learned how to adjust things for my body, but I do like challenging myself with exercises I am not as confident in, just to try to get better at it! I workout exclusively at home, so if it takes longer to set up a hip thrust on my bench, I am going to do it! Buns of steel baby! LOL
I don’t normally leave comments, but I intuitively made modifications to a hard, but enjoyable strength workout yesterday and felt no guilt. In large part to regularly watching Justine’s videos which have been so helpful in finding exercise enjoyable!❤️
I'm a masochist clearly because I looooove barbell hip thrusts and I don't mind the set-up. Once you have your preferred method down and you have proper equipment available, you can do setup/breakdown pretty quickly. But I don't blame anyone for not doing it.
Thank you for the great explanations and the modification ideas! The kettlebell swing one comes in handy for me, as this exercise doesn't feel good when I do it (maybe I'm doing it wrong/with a heavier weight than I should). Now I know how to modify it! 😍 Keep up the great work, Mrs. Justina! 💪🏻💪🏻
Great video as always Justina! Lately I’ve been wondering about machines vs dumbbells. Are their advantages to one or the other for certain exercises? Hope I said it clearly enough😅
Thanks for explaining this 😊, i wanted to ask if you are doing a timed workout at home is it okay to take time between sets/moves ? I change the load on my dumbbell/barbell but it usually takes longer than the rest time to set up.
Hey! I’m not totally sure what you mean by a timed workout. If you’re taking about endurance with little to no rest, you probably want to make sure your equipment is set up ahead of time. But if you’re doing a strength program, I would question if your coach programmed enough time to switch weights. Let me know if I’m not answering the correct question!
@ I’ve been doing Sydney Cummings program so some are endurance and others are strength, I will definitely check which type it is so I can be more prepared in my next session. Thanks for the advice 😊
Hey! I'm not a pilates instructor or take pilates so I don't know what a roll up is. If it's anything like a sit up, I'd start with negatives! Start seated and slowly roll yourself back to build that abdominal control. I hope that helps :)
Thanks for the video! I, too, am a short girly (5 1, 157 cm) but I will absolutely go thru the effort of setting up barbell hip thrusts because I love them and get to do them so rarely in my programming.
Attention to and competency with modifications is among the top 3 criteria I vet fitness instructors by, in person or online. I've seen literally hundreds of instances in group fitness settings over the last 25 years of people struggling with choreography or exercises (sometimes in ways that are putting them at serious risk of injury) only for the instructor to just ignore it, either because they don't know a modification or they don't want to be bothered. It's one of the things that used to bug me about Orangetheory, now that I think about it. More than half the time, the trainer wouldn't bother demonstrating a modification until s/he saw people falling all over the place trying to do some really demanding exercise. This is also why I'm always highly skeptical of claims that any workout is "for all fitness levels. So few people have the knowledge, experience and willingness to have appropriate, accessible modifications already in mind for almost everything in a workout. It's generally just marketing talk.
Hi Justina! I have a question sooo i do Caroline Girvans programs and during the glute and hamstrings days i always have to do another lower body workout from her that are not glute and hamstrings speciffic, the reason is cuz my dumbbell is not as heavy as i would like... so for example glute bridges how can i modify it so it can be harder? I have a heavy dumbbell but my glutes are like really strong so its you now easy to use that weight for glutes bridges, im going to get a booty band next month so i can use that so it will be harder but in the meantime, hom can i make it harder? PS thank you for this video, it was exacly what i needed! Now i can make my squats and rdls harder:) Thank you
Do you have a bench to make them hip thrusts instead? You can also do single leg variations of both bridges/hip thrusts and an elevated bridge. At a certain point though, you'll just need more weight if you want to build more through that movement pattern.
Oh thanks Justina! I'll do a single leg bridge instead, this video was really healpfull for me:) maybe i can also try to do a single leg hipthrust on a chair
Actually my program today had two equipments that I do not have access to, so I substituted tricep press down to close grip benchpress, and lying leg curls with kettle bell swings! Google search suggested that 🙃 Did that even work the right muscles as alternatives since I see it’s alternating pull with a push? 😅
Question: during your kneeling shoulder press, I noticed your other arm held out in front with a clenched fist. Was it simply a balance technique, or some other reason? Unless I'm imagining things, I vaguely remember you mentioning something about this.
It’s a great way to keep the full body engaged! If you’re not bracing everything else (trunk, legs, non working arm), you’ll be far less stable and unable to lift as much weight.
I have really bad ROM in my wrist extension bilaterally and it’s pretty painful to even try to bear weight on them… which makes push ups the bane of my existence. I usually try to substitute a chest press either barbell or dumbbell… anything else I could try or are those about it?😅
You can also use a cable machine! But I would also recommend working on your wrist extension. Look up Wrist Extension PAILS RAILS, or send me an email and I can send you my demo video :)
@ I’ll have to give that a try! I sprained both wrists in high school so they’ve never been great then broke both of them and needed surgery on my right wrist in 2021 🫠 I did some OT but I’m sure I could stand to do some more to strengthen them and increase my mobility
I’ve had two frozen shoulder (Both frozen at the same time) so I now have limited mobility and little upper body strength and also have a medial meniscus tear on my right knee so my all my exercises are modifications 😂
I love that "you hate the exercise" is listed. So many fitness influencers really push the "just get through it!!!" and I love that you acknowledge that subbing the things you hate the most makes it easier to stay consistent.
I’m glad you enjoyed!
Yes!! I refuse to do burpees 😂
I truly don’t know why you don’t have a million+ subscribers. You’re a treasure, thank you!
Aww you’re so kind! Thank you ❤️
I love modifications! They allow me to continue with a routine without feeling dejected about how unfit/not strong I am, and give me a sense of where I need to progress. Modification options tend to be among the first things on my checklist for any workout, bc then I know the trainer is willing to meet me where I am.
I never feel bad about modifications or changes 😄 I know my injuries, rehab priorities, movement priorities, etc. Also, some variations I just hate.
I think you might be a mind reader! So many times I am doing something or looking for ideas and BAM! A new video about that topic! I'm currently working my way through your free 8 week functional strength program on boostcamp and am up to week 5 or 6 where the deadlift kick stand has just turned into SL and I'm struggling 🤣🤣 Just this morning I wrote on my to do list "single leg dead lift variations" to try and find a in between step up and here you are with a yet another perfectly timed video ❤️
You can try holding onto something for help with balance!
This was an amazing video! Sometimes I felt guilty when doing modifications on workouts planned by other people, for example when doing a follow along workout with someone here on TH-cam. I would just do the exercise, even the ones that weren't right for me, for a variety of reasons. Now my mindset is completely different. I know what my goals, preferences and limitations are so I'll modify accordingly. For example, yesterday, I did a Heather Robertson workout, but some exercises in there just didn't make sense for me. I chose to do incline pushups instead of floor pushups because I don't yet have a decent floor pushup; I chose to ditch the annoying renegade rows and did a bent over row, so I'd actually work on my goal of strength and muscle building. And I didn't do dumbbell pullovers because I hate them lol.
I'm the same, Diana! 👍I don't feel guilty or bad anymore for modifying an exercise. I know my body and what I need, and also what doesn't work for me, so I modify accordingly, or even sub an exercise completely.
You did such a great job selecting exercise options!! That’s exactly what I would have done!
This is a very handy video! I honestly didn't think I can do backward lunges instead of step ups, lol - thank you so much! ❤
It’s just one option out of many! I would definitely consider the WHY behind step ups and substitute as needed :)
As always, very informative! Sometimes I feel bad for making modifications, but seeing this reassures me.
Thank you! 😊
you're so welcome!
I think Pilates has helped me a lot with making peace with doing modifications. Just respecting my body where I'm at that day, it doesn't matter if the person next to me is squatting hella deep or holding that plank the whole time. I am allowed to take breaks and thats better for me/my training.
I often use modifications as I've got limited space in my little apartment - I just can't store many different weights. Mostly I do calisthenics. I've bought dip bars which I can put in a small corner when I don't need them, I've got a pull up bar (can't do pull ups, but I will one day, I'm sure), a 5 kg weigth ball and different resistance bands, that has to be enough. I've been to a gym for a few months as they had a great offer, so I knew I wouldn't lose much money if I decide to quit which I did after about 9 months. I prefer being on my own, listening to my favorite music without headphones, etc. and I love working on skills like push ups and pull ups much more than just trying to lift more weight, and that is something I can do at home without other people arround.
Great video! 👍🏼 When I allowed myself to be okay with modifications, it was a game changer.
Same! Glad you enjoyed :)
Modifications helped me progress my pushups so I can now do 3 sets of 10 from the floor. I’ve also managed to do a Copenhagen in your move and mobility programme by modifying my side planks and slowly building up strength. Thanks for a great video!
omg I love that! so glad you enjoyed :)
This made me feel a lot better about taking modifications. Great video as always 💜
I’m so glad!
Really nice explanations as usual! I have worked out so long, I have learned how to adjust things for my body, but I do like challenging myself with exercises I am not as confident in, just to try to get better at it! I workout exclusively at home, so if it takes longer to set up a hip thrust on my bench, I am going to do it! Buns of steel baby! LOL
I don’t normally leave comments, but I intuitively made modifications to a hard, but enjoyable strength workout yesterday and felt no guilt. In large part to regularly watching Justine’s videos which have been so helpful in finding exercise enjoyable!❤️
I love that!
I'm a masochist clearly because I looooove barbell hip thrusts and I don't mind the set-up. Once you have your preferred method down and you have proper equipment available, you can do setup/breakdown pretty quickly. But I don't blame anyone for not doing it.
Thank you for the great explanations and the modification ideas! The kettlebell swing one comes in handy for me, as this exercise doesn't feel good when I do it (maybe I'm doing it wrong/with a heavier weight than I should). Now I know how to modify it! 😍
Keep up the great work, Mrs. Justina! 💪🏻💪🏻
Glad it was helpful!
That is really helpful, simple and educating video. I didnt event think that I will get sonmich out if this video. Thank you!
You’re so welcome!
Great video as always Justina! Lately I’ve been wondering about machines vs dumbbells. Are their advantages to one or the other for certain exercises? Hope I said it clearly enough😅
I already made a video about that!
th-cam.com/video/fwQAdcRnhes/w-d-xo.html
Thanks for explaining this 😊, i wanted to ask if you are doing a timed workout at home is it okay to take time between sets/moves ? I change the load on my dumbbell/barbell but it usually takes longer than the rest time to set up.
Hey! I’m not totally sure what you mean by a timed workout. If you’re taking about endurance with little to no rest, you probably want to make sure your equipment is set up ahead of time. But if you’re doing a strength program, I would question if your coach programmed enough time to switch weights. Let me know if I’m not answering the correct question!
@ I’ve been doing Sydney Cummings program so some are endurance and others are strength, I will definitely check which type it is so I can be more prepared in my next session. Thanks for the advice 😊
@@naz91 you're so welcome!
First! Excellent explanations
so glad you enjoyed :)
Very informative!
Glad it was helpful!
Thank you for this video. I do Pilates occasionally and I am not able to do roll ups. How to modify them? How to start training if I am a beginner?
Hey! I'm not a pilates instructor or take pilates so I don't know what a roll up is. If it's anything like a sit up, I'd start with negatives! Start seated and slowly roll yourself back to build that abdominal control. I hope that helps :)
@@JustinaErcolethanks. Yes, it is kind of a sit up.
Thanks for the video! I, too, am a short girly (5 1, 157 cm) but I will absolutely go thru the effort of setting up barbell hip thrusts because I love them and get to do them so rarely in my programming.
Love that!
Attention to and competency with modifications is among the top 3 criteria I vet fitness instructors by, in person or online. I've seen literally hundreds of instances in group fitness settings over the last 25 years of people struggling with choreography or exercises (sometimes in ways that are putting them at serious risk of injury) only for the instructor to just ignore it, either because they don't know a modification or they don't want to be bothered. It's one of the things that used to bug me about Orangetheory, now that I think about it. More than half the time, the trainer wouldn't bother demonstrating a modification until s/he saw people falling all over the place trying to do some really demanding exercise.
This is also why I'm always highly skeptical of claims that any workout is "for all fitness levels. So few people have the knowledge, experience and willingness to have appropriate, accessible modifications already in mind for almost everything in a workout. It's generally just marketing talk.
Thank you for this reminder! We are not athletes and it's ok to make substitutions.
you're welcome friend!
Hi Justina! I have a question sooo i do Caroline Girvans programs and during the glute and hamstrings days i always have to do another lower body workout from her that are not glute and hamstrings speciffic, the reason is cuz my dumbbell is not as heavy as i would like... so for example glute bridges how can i modify it so it can be harder? I have a heavy dumbbell but my glutes are like really strong so its you now easy to use that weight for glutes bridges, im going to get a booty band next month so i can use that so it will be harder but in the meantime, hom can i make it harder?
PS thank you for this video, it was exacly what i needed! Now i can make my squats and rdls harder:) Thank you
Do you have a bench to make them hip thrusts instead? You can also do single leg variations of both bridges/hip thrusts and an elevated bridge. At a certain point though, you'll just need more weight if you want to build more through that movement pattern.
Oh thanks Justina! I'll do a single leg bridge instead, this video was really healpfull for me:) maybe i can also try to do a single leg hipthrust on a chair
💐 Thank You
you're so welcome!
This was super helpful!!
I'm so glad!
Actually my program today had two equipments that I do not have access to, so I substituted tricep press down to close grip benchpress, and lying leg curls with kettle bell swings! Google search suggested that 🙃 Did that even work the right muscles as alternatives since I see it’s alternating pull with a push? 😅
Those are great options!
Question: during your kneeling shoulder press, I noticed your other arm held out in front with a clenched fist. Was it simply a balance technique, or some other reason? Unless I'm imagining things, I vaguely remember you mentioning something about this.
It’s a great way to keep the full body engaged! If you’re not bracing everything else (trunk, legs, non working arm), you’ll be far less stable and unable to lift as much weight.
@JustinaErcole ok thanks! I hope to remember this and use it in subsequent workouts 💪 😊😊
155cm here and hip thrust is also a NO! no bench, all hurt my back and hard to find anywhere to not make it slide!
i'm glad i'm not the only one!
I have really bad ROM in my wrist extension bilaterally and it’s pretty painful to even try to bear weight on them… which makes push ups the bane of my existence. I usually try to substitute a chest press either barbell or dumbbell… anything else I could try or are those about it?😅
You can also use a cable machine! But I would also recommend working on your wrist extension. Look up Wrist Extension PAILS RAILS, or send me an email and I can send you my demo video :)
@ I’ll have to give that a try! I sprained both wrists in high school so they’ve never been great then broke both of them and needed surgery on my right wrist in 2021 🫠 I did some OT but I’m sure I could stand to do some more to strengthen them and increase my mobility
I’ve had two frozen shoulder (Both frozen at the same time) so I now have limited mobility and little upper body strength and also have a medial meniscus tear on my right knee so my all my exercises are modifications 😂
better to listen to your body!
Me to the video title before watching: No(?)
Me to the video title after watching: No!!!
Thanks!
hahaha you're so welcome!
From where is the bench?
Reebok deck! I made a whole review video about it too :)
Your top is so cute 😻.
Thank you!
How do you know if it’s a mobility issue or weak muscle? That might be a complicated question lol
You may be able to tell yourself through difficulty performing certain exercises, but you also may need the help of a professional!