Ripped in 30 – Level 3 Knee Modifications
So, if you’ve tried Ripped in 30 Level 3, you know that it’s just a bit rougher on the knees than Level 1 and Level 2. And by “a bit” I mean holy mother of all things big and small there’s no way I’m doing that with my bad knees!
Fortunately, there are ways to make it a little easier and still work your muscles like crazy. But before I let you know what I do, let me say what I’ve said before, what I’ll say again, and blah blah blah.
I’m not an expert. I’m not a doctor. Please be careful doing these exercises. If something hurts,stop. If you have questions, ask a medical professional. I’m not responsible if you do these and get hurt.
In general, doing the modified versions (follow Shelly, or actually Basheera since she’s not dropping as low into lunges as Shelly a lot of the time) helps with knee issues. Slow down the moves, don’t drop down as far, and during lunges it helps me to keep my back leg straighter as well. This works well for things like the twisting lunges in the warmup, or the squat jumps in circuit 2. But sometimes they don’t really show a good modification, or even the modification is too rough for me.
Circuit 1
Bear (bale?) crawls
You can change how this feels on your knees by keeping your knees closer (or farther) from your hands. Also, getting your knees up a bit more can change the feel too.
Duck walk
Ha. Ha ha. HA HA HA! I simply can’t do that deep of a move, so I get as far down in a squat as I can go and do them from there, popping up a bit. Pretty much like Shelly is doing, but maybe not as deep sometimes. I also keep my hands down on my hips or quads just in case my knees start feeling bad.
Squat jacks
I make these more like regular jumping jacks, but with a squat at both ends. So it’s a squat, jump up and kick the legs out, land and do a wide squat, and repeat. And I do them slower than they do.
Skiers
I think these are easier if you don’t do 3 positions – just do 2 (the left and right, skip center). But they’re still rough on the knees. You can always substitute another cardio here if you need to.
Circuit 2
Has anybody noticed the theme music here sounds like from The People’s Court?
Single leg squats
I leave the toes of my “raised leg” about an inch off the ground, and when I need a little extra help to keep my knee from dying I can give a little push. Just make sure you don’t use it because you aren’t feeling like doing the work. Save the cheat for when you really need to keep your knee from hurting.
Rock and roll squats
I simply can’t do these because of how low the squat ends up. I do squats with single leg raises at the top. Squat down as far as you can go, then back up, then raise one leg up (push down on the knee with your hands for extra ab resistance).
Circuit 3
Jumping lunges
Even Shelly’s modification is a little too rough for me. I just do either regular alternating lunges, or pendulum lunges.
Cross hops
You can do the two-leg version Jillian shows, or I can get away with putting my hand on a table while I do them to take just a little of the impact off. I get a better workout that way than doing the two-legged version.
Good luck, and let’s hope Circuit 4 is a bit less impact-heavy! LOL
4 is much better. I did 3 for 2 days and couldn’t do half of the exercises with my knees. so, i switched to 4 and love it.
I’ve realized in the first circuit of this level, she does not repeat one of the moves for a second time! I try to pause it for 30 seconds to repeat it myself.