10 exercise substitutions

Tell me if this has happened to you.

There you are, going through another amazing TT workout, when the program calls for an exercise that you can’t do, or that doesn’t feel right, or that requires a piece of equipment that you don’t have. That’s the most common problem I hear from TT clients during our Facebook QnA sessions.

Today, with the help of Master Certified Turbulence Trainer, Kate Vidulich, you’ll get 10 quick and easy exercise and workout substitutions to make your life better – and bring you accelerated fat loss results faster.

Speaking of faster fat loss, you need to try Kate’s

Odd Fat Loss Accelerator Workout Trick here

Now onto the exercise substitutions…

#1) Limited ROM Exercises

ROM stands for range-of-motion. For many people, doing deep squats hurts their knees, particularly if you are an overweight beginner. Now as you get stronger and lose fat, the pain will go away, but in the meantime, you can reduce the ROM and just go as far as comfortable in each exercise that causes slight soreness.

(If you experience PAIN, then please completely stop the exercise and let’s find you a full substitution).

You can use the Limited ROM switch on squats, pushups, rows, or pullups and chinups (just do the easy top part until you get stronger to go lower).

That will allow you to get big benefits from great exercises, even if you aren’t able to master the full version. The great news is that you’ll also get stronger quickly, and soon you’ll be able to do the whole she-bang.

#2) Burpee Replacement from Kate

“I love burpees and it’s a great fat burning exercise – but many folks aren’t ready for it, so we replace Burpees with 2 ‘odd’ moves, the Hand Walkout, or the Inchworm exercise. Both exercises are total body conditioning moves that target your abs without hurting your knees.” – Kate Vidulich

Great ideas, Kate!

Click here for more ‘odd’ exercise idea

#4-8) Back Exercise Substitutions from CB

I love using all types of cable rows in my own workouts because I go to a real gym twice per week, but I often train at home too, where I don’t have any fancy weight stacks. So if you need to sub out a seated row, here are 5 minimal equipment exercises you can do:

a) Dumbbell 1-arm rows
b) Dumbbell 2-arm chest supported rows (where you lie chest down on an incline bench and focus on squeezing the muscles between your shoulder blades as you row the dumbbells up to your sides).
c) Dumbbell rear-deltoid raises
d) Band Pull-aparts
e) Bodyweight rows (using a bar or TRX)

#9) The Goblet Substitution

This switch-a-roo position change will save your forearms from getting tired when doing squats, lunges, step-ups, and split squats.

If your current workout calls for you to hold two dumbbells by your side, your grip strength will likely tire out before your legs. So in this case, you’re going to hold one heavier dumbbell at chest height in both hands. It will reduce the stress on your grip, so that you can focus on working your legs.

You can also replace dumbbells by resting a barbell across your upper back muscles, or by using a weighted vest, or holding a medicine ball.

#10) Workout Substitution

If you’re all done your TT or HWR program and need something new, then switch over to Kate’s follow-along video workout program here:

Kate’s Fat Loss Accelerators Will Give You Fast Results

Keep on pushing on,
Craig Ballantyne, CTT
Certified Turbulence Trainer


…you get high-quality, follow-along video workouts from Master Certified Turbulence Trainer, Kate Vidulich, in her new program.

And just to be clear, Kate is such an impressive personal trainer that I handpicked her to be one of my top TT Certification Course

Instructors. She’s incredible at teaching perfect form and bringing a high-energy workout directly to your home. You’ll love her follow-along videos.

Accelerate your fat loss with Kate’s videos here

Kate gets my HIGHEST recommendation. She’s right up there with John Romaniello, Mikey Whitfield, Jason Ferruggia, and

Shawna Kaminski.