Ripped in 30 – My Level 1 Knee Modifications
I know, I know…throughout Level 1 of Ripped in 30 Jillian says things like, “I don’t want any modifications to this!” And if your body can physically do it, no matter how hard, then I agree.
But there are certain moves that I just can’t do with my knee, so I modify things a bit (much like I did in 30 Day Shred). I’ve gotten a few questions about what I modify, so I figured I’d share. But before I get started, let me lift the following from one of my Shred modification posts:
While the most important thing is to HAVE GOOD FORM, there are a few things that I’ve noticed that might make the exercises a bit easier on the knees. Some days I don’t need to do many modifications, but on my “old man” days it’s nice to know what I can change.
Before I get started, let me say the following. You know what I’m about to say, so sing along:
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.
Now, let’s get going. Fortunately, Level 1 doesn’t have many things I need to modify.
Circuit 1
On the squat presses and lunges for the triceps exercise, do your best but stop dropping down as soon as your knees hurt.
Circuit 2
Swings – these don’t hurt my knees, but if yours hurt check your toes to make sure they’re pointed in the correct direction (probably forward, but you may need them angled out a bit)
Running man – use shorter strides if your knee can’t handle the longer ones. If the impact still hurts, subsitute another cardio (like jogging in place).
Circuit 3
Side lunges – my knees don’t like these, mostly because there isn’t time to get my feet in the right position. I’ve tried since she introduced it in one of her previous DVDs and still no go. So I keep my feet wide apart and do the side lunges with my feet stationary, like in 30 Day Shred.
Lunges/biceps – if you can’t do the lunges, you might try a squat instead, or do a shallower lunge.
Butt kicks – if your knees hurt, try jogging in place or high knees.
Vertical leaps – I do high knees instead, because for some reason the leaps hurt me. I also add in the standing mountain climber modification (punch upwards while doing high knees).
Final Note
If you’re making substitutions that are easier than the original exercise, make sure you try the original exercise now and then to see if you can do them. Sometimes knees can hurt because of muscle imbalances and once you strengthen things up your knees won’t hurt any more. But again, LISTEN TO YOUR DOCTOR, AND THAT’S NOT ME. :)
I did you modification for the side lunges today. It made a huge difference. Side lunges and a 3 y/o trying to help you exercise don’t mix. Last Friday I hurt my knee during them trying to avoid her. Today no issues.
I have ankle issues. I did my first day today and a few moves I will have to modify(kick buts and jumps). I loved it though.
Thanks for the modifications. Last year while doing the Shred I burst a bursa sac behind my right knee (oh, dear lordy, did that hurt) so since then I’ve forced myself to go gently with my knees. Achy muscles I can handle, blown out knees stop me cold.