Exercise Variations

The Couch to Fitness programme is a fantastic way for beginners to ease into the world of exercise. But as you progress through the weeks, you might find some exercises that you struggle with, or just aren't right for you.

Here are some suggested exercise variations that you could choose to build into your workouts.

If it's the Core day exercises on the floor that are proving tricky then here is Born with some seated options to try instead.

Alternatively you can try some standing options to challenge those core muscles without the need to get down to the floor!

If jumping is not for you or your neighbour's, you can always do the same movement, but without the jumping bit 😃

In this video we show you how to do a standing plank variation. Give it a go you'll be surprised at how much it engages your core 😃

Here's how to do a more gentle version of the jumping jacks. If you have shoulder issues, you might want to reduce on the arm movements 🙂

In this video we do a more gentle variation of lunges, we are protecting our knees but still working those glutes. 😃

In this video we are doing a standing variation of Bunny Hops. Dip the squat down to a level that is comfortable for you 🙂 This variation will really kick start your glutes, Boom!

Push ups can be very hard to do, so if you stay on your knees and don't move on to full push up, then don't worry. If you need a standing variation you can do Klaudia's version. The standing variation can also be done leaning against the wall, to add a little bit of weight. Good Luck 😃

In this video we demonstrate how to do mountain climbers as a standing variation as well as the floor version. Choose the one that you are comfortable with 🙂

If you can't get to the floor here is a standing hydrant. It will challenge your balance more, so hold on to something if you need to. Hope its helpful 🙂

Remember, it's crucial to listen to your body and modify exercises as needed to avoid injury. You got this!