Replacement Exercises

Thanks for your feedback on yesterday’s “10 Exercises to STOP Doing“.

Since I had a lot of questions on what you can still do, I put together a list of replacement exercises.

1) First, just to clarify, you can still do Clean and Presses if you do the exercise properly with the right equipment. If you have any doubts about form, do squats supersetted with overhead presses instead.

2) You can also still do box jumps, side-to-side jumps, vertical jumps, etc. Again, just make sure all jumps are done with proper form and not to failure. Also, make sure your jump training is done on a wooden floor or grass, NEVER on concrete or pavement.

3) You can still do regular dips (at a dip station). Here’s Bill Hartman’s recommendation on form:

Do dips with “a forward lean and with your hips and knees flexed roughly 90 degrees”.

I use this exercise in the TT for Abs DVDs Advanced Workouts, and you’ll see proper demonstration in the manual and DVDs here.

4) By the way, if you have bad shoulders, here’s a great exercise tip I found from Joe DeFranco. Joe recommends doing 100 reps of band pull-aparts every day. Do them in 4 sets of 25.

Just hold a resistance band with your hands spaced shoulder width apart, and using light to moderate tension, pull the band apart by squeezing your shoulder blades together.

I did 4 sets of 25 on Monday, and my upper back and rear-deltoids felt tremendous all day. I’m adding these to my warm-up routine at least 3 days per week.

5) To replace sit-ups, crunches, and russian twists (and V-ups too, as those are another nasty exercise on your low back), use these 5 replacement exercises:

– Planks
– Side Planks
– Stability Ball Planks
– Stability Ball Rollouts
– Stability Ball Jackknives

NOTE: You can also use the TRX or other straps for a lot of these better ab exercises.

If you have the TT for Abs DVDs, you’ll be able to follow along with me as we do those exercises together in the comfort of your own home.

=> Grab your TT for Abs DVDs today

Train hard but safe.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS – If you’re a trainer, the following two books are MANDATORY…

…for you to read. They will make you a better trainer and keep your client healthier and fitter.

1) Dr. Stuart McGill’s “Ultimate Back Fitness & Performance”

2) Schuler & Cosgrove’s, “The New Rules of Lifting for Abs”

If you’re a trainer and you don’t make an effort to read these books ASAP, I’d find that very disappointing.

  • Joe G

    Hey Craig,

    Kinda off topic question…

    I am finishing up 5 weeks of Bodyweight Bodybuilding 2.0 with Fantastic results. My abs in particular. Real fun! I workout at home with my bodyweight, DB’s up to 50lbs, gymnastic rings, bands, etc. I was thinking about doing the 6 month bodyweight manual next, but just doing phases 4, 5 and 6. I wanted to put on some more muscle, but keep the flab at bay. My diet is pretty spot on at this point.

    Would this program be best or would you suggest another?

    Thanks again for all that you do!

    • Joe, thanks for the kind words. Yes, those phases would be great for your goals. Sounds like a great home gym setup.

  • I’ve actually ran into your blog through your last post 10 exercises… Anyhow, nice post. Thanks for your tips. Your writing is very entertaining and informative for me.

  • Joeg

    Cool. I let you know how it goes. Have a great week!

  • The band pull-apart seemed really like a god idea. I will buy a resistance band on my next payday. Great article, keep them coming!