Aquajock
Cathlete
Greetings, sportsfans!
It appears from many threads past and present that many home exercisers have issues that make impact-oriented workouts contraindicated. I thought I’d
take a moment and splatter out a few ideas for lower-impact, higher-intensity modifications or outright movement substitutions that offer a bit more
variety than the standard-issue march-in-place fallbacks.
When impact is removed, oftentimes range of motion for the legs AND the upper body movements can be increased to reduce the outright reduction of
intensity. When performing a lower impact modification or substitution, good power performance with the arms can compensate: maintain strong wrists
and elbows, big range of motion (including overhead movements when the shoulder joint allows), and remember one of Cathe’s favorite kickbox upper body
enhancers for cardio: the speedbag move!
Here goes – I’d love it if others could chime in with their favorite modification ideas as well!
Low impact moves floor: Sagittal plane
High-knee marches with big dynamic arm movements (picture the warm-up from 4DS-BootCamp), including knee smashes
Alternating front kicks kickbox style
Alternating rear kicks kickbox style
Right front kick / left rear kick kickbox style
Left front kick / right rear kick kickbox style
Right rear lunge into right front kick kickbox style (left leg grounded; a la 10-10-10 warm-up; I-Max warm-up on step; Low Max)
Left rear lunge into left front kick kickbox style (right leg grounded) (see above)
Walking lunges with big dynamic arm movements
Walking lunges with rear leg lift with big dynamic arm movements
Walking lunges with a knee lift forward with big dynamic arm movements
Hammer punch lunge with a core twist (a la KPC and Butts & Gutts)
Hammer punch lunge with a front snap (a la Kick Max)
Knee smash + hammer punch lunge (a la 4DS-Kickbox)
(for even more intensity with the above three hammer punch lunge drills, punch with both arms rather than just one)
Forward running suicides (a la 4DS-Boot Camp)
Low impact moves floor: Frontal / coronal plane
Sumo squats (a la Boot Camp and I-Max 2)
Dynamic windmills keeping support leg grounded and bending deeper into knees on landing
Side-to-side leaps simply avoiding propulsion
Squat plus roundhouse kickbox style (a la Boot Camp kickbox legs, Kick Max, KPC)
Squat plus side knee lift (lifting knee in turnout and abducted)
Squat plus front knee lift (a la Circuit Max warm-up)
Side shuffles in a squat (a la 4DS-Boot Camp drill #1; avoid jumps)
Lateral suicides (a la 4DS-Boot Camp drill #8)
Fast football runs in a bent-knee position (a la 4DS-Boot Camp #12)
Side-to-side hammer lunges (a la KPC and Butts & Gutts)
Weighted side-to-side lunges and line taps (the entire Drill Max cardio blast #1; in fact that entire drill is great for low impact high intensity)
In place of power hops forward (as seen in CTX 10-10-10, CTX Kickbox {I think} and Cardio Kicks), perform wide-legged power WALKS forward, bending
deep into the knee on each step
Low impact high intensity drills on step:
The blasts in LIC and Low Max are always your great go-to moves!
For power-3’s, -4’s, 7’s and 15’s, stay grounded and execute repeaters instead, focusing on big dynamic arm movements
For uneven lunges off of narrow or wide step, again, stay grounded and focus on wider range of motion for legs
Good drills from other Cathe workouts:
Power – L’s without propulsion (Body Max 1; I-Max 2)
3-count over the top with squat at the bottom (I-Max 2 blast #4)
That's it for now. Have fun!
A-Jock
It appears from many threads past and present that many home exercisers have issues that make impact-oriented workouts contraindicated. I thought I’d
take a moment and splatter out a few ideas for lower-impact, higher-intensity modifications or outright movement substitutions that offer a bit more
variety than the standard-issue march-in-place fallbacks.
When impact is removed, oftentimes range of motion for the legs AND the upper body movements can be increased to reduce the outright reduction of
intensity. When performing a lower impact modification or substitution, good power performance with the arms can compensate: maintain strong wrists
and elbows, big range of motion (including overhead movements when the shoulder joint allows), and remember one of Cathe’s favorite kickbox upper body
enhancers for cardio: the speedbag move!
Here goes – I’d love it if others could chime in with their favorite modification ideas as well!
Low impact moves floor: Sagittal plane
High-knee marches with big dynamic arm movements (picture the warm-up from 4DS-BootCamp), including knee smashes
Alternating front kicks kickbox style
Alternating rear kicks kickbox style
Right front kick / left rear kick kickbox style
Left front kick / right rear kick kickbox style
Right rear lunge into right front kick kickbox style (left leg grounded; a la 10-10-10 warm-up; I-Max warm-up on step; Low Max)
Left rear lunge into left front kick kickbox style (right leg grounded) (see above)
Walking lunges with big dynamic arm movements
Walking lunges with rear leg lift with big dynamic arm movements
Walking lunges with a knee lift forward with big dynamic arm movements
Hammer punch lunge with a core twist (a la KPC and Butts & Gutts)
Hammer punch lunge with a front snap (a la Kick Max)
Knee smash + hammer punch lunge (a la 4DS-Kickbox)
(for even more intensity with the above three hammer punch lunge drills, punch with both arms rather than just one)
Forward running suicides (a la 4DS-Boot Camp)
Low impact moves floor: Frontal / coronal plane
Sumo squats (a la Boot Camp and I-Max 2)
Dynamic windmills keeping support leg grounded and bending deeper into knees on landing
Side-to-side leaps simply avoiding propulsion
Squat plus roundhouse kickbox style (a la Boot Camp kickbox legs, Kick Max, KPC)
Squat plus side knee lift (lifting knee in turnout and abducted)
Squat plus front knee lift (a la Circuit Max warm-up)
Side shuffles in a squat (a la 4DS-Boot Camp drill #1; avoid jumps)
Lateral suicides (a la 4DS-Boot Camp drill #8)
Fast football runs in a bent-knee position (a la 4DS-Boot Camp #12)
Side-to-side hammer lunges (a la KPC and Butts & Gutts)
Weighted side-to-side lunges and line taps (the entire Drill Max cardio blast #1; in fact that entire drill is great for low impact high intensity)
In place of power hops forward (as seen in CTX 10-10-10, CTX Kickbox {I think} and Cardio Kicks), perform wide-legged power WALKS forward, bending
deep into the knee on each step
Low impact high intensity drills on step:
The blasts in LIC and Low Max are always your great go-to moves!
For power-3’s, -4’s, 7’s and 15’s, stay grounded and execute repeaters instead, focusing on big dynamic arm movements
For uneven lunges off of narrow or wide step, again, stay grounded and focus on wider range of motion for legs
Good drills from other Cathe workouts:
Power – L’s without propulsion (Body Max 1; I-Max 2)
3-count over the top with squat at the bottom (I-Max 2 blast #4)
That's it for now. Have fun!
A-Jock
