Modify, Modify, Modify!

With almost any exercise in which you use your own body weight as a source of resistance, moves can be modified to either intensify or lessen the intensity of an exercise (for beginners). For example with a push up, if you drop to your knees it lessens the intensity of the movement, but if you raise one leg or place your feet on a higher elevation, it makes the movement even more intense. So let's take the exercise regime I posted yesterday and modify it to intensify it:

Max Rep Push-ups - Place feet in a chair or on a step or raise one leg and switch the raised leg every 5 reps

Max Rep Lunges -Place the rear most foot in a chair (aka Bulgarian Split Leg Squat)

Max Rep Chair Dips - Raise a leg, switch raised leg every 5 reps or place feet in a chair.

Max Rep Burpees or Squat Thrust- Your choice (here we removed basic squats for these more intense moves)

Max Length Plank  

Max Length Superman 

If anyone has any suggestions or other ways people could intensify these moves please share!

Now for those that need the less intense moves because they can't handle them or they have some medical condition try these:

Max Rep Push-ups - do the push ups off of your knees, 

Max Rep Lunges Right Leg - only go half way down and keep a chair nearby to help you back up.

Max Rep Lunges Left Leg

Max Rep Chair Dips - keep your knees bent at a 90 degree angle when at the top of the dip.

Max Rep Squats -Half squats.

Max Length Plank -Plank from your knees. hold it as long as you can with good form
15 Sec. Superman - 

Again if there are any suggestions, please share!