Hi mjd,
Well, the modifications are probably different for everybody. I have lower back problems that flare up once in a while but find that I need to continue working out. My knees are "mostly" OK. So one of my modifications for most step to up the intensity is to go to 8" and take the impact out. I think if your knees are bothering you, 8" might aggravate it, I am not sure. For me it's the jumping I need to take out though I keep some of it when I can feel I can take the impact in my leg muscles with good form.
For the modifications, I find most of them in the other Cathe workouts: Blasts from lowmax and LIC. And other even from the recent videos (1,2,3 shuffle across the board from SM). Some of my favorite low impact subs are: dynamic outer thighs, speed skaters off the step, side lunges off the step, running man, standing mountain climbers. For step routines where there are high knees, I will do a powerfull knee crunch instead.
That being said, I probably do it differently every time, but I might do something like this and there are many more possibilities:
1. shuffle jumps, the jumps instead I go up on my toes only and come down to a good squat. You could try dynamic outer thighs but the count is too much off for me.
2. For the power 7s I due side crunches with outer thigh lift on same side.
3. Skate as is works for me. You might try running man here.
4. I am OK with the taps, but you could try lunging instead off the back of the step and off the sides as well (1 lunge for two taps should work).
5. Jump with spacing, could be subbed with genie hops.
6. suicides as is.
7. Band jumps can sub standing mountain climbers with high knees.
8. Butt kicks, ok as is for me.
9. zigzag jumps I do skate off the step or the 1,2,3 shuffles off the step also from SM.
10. pushup with run is OK as is for me.
...... I am missing one but I think it was one I didn't modify.
I hope this helps and that you can find modifications that work for you. Also, the blast only premix from LowMax is good fun.
Mrsprincess07: with two knee surgeries this might even be too much, I have no idea sorry.
But the weight work is really nice. It heavier weights and uses push pull to save on time. I enjoy all the segments.
You will be off count which can be a bit weird in the beginning, but this workout has an incredible pace and is great even modified.
