Week 4 - Day 2 - How to adapt workouts to your fitness level

Fitness challenge ~ abs, arms and legs

Hi everyone,

Today’s challenge is an advanced routine. However, keep in mind that you can always adapt workouts to suit your body and fitness level.

You can play with:

- The time or number of repetitions

- The number of rounds

- The  exercise variations (push-ups / knee push-ups)

You can also decide that this workout isn’t for you and choose another one or build your own.


Remember that proper form is essential for exercising safely and efficiently. I’m not personally with you to correct you or adapt the routine to your fitness level.

So here is some advice to stay on the safe side:

- Progression - Proceed sensibly.

Never try to do too much too soon. When you first begin to work out, start at a sensible level, and then progressively adjust how much you do as your body adapts to the demands imposed on it.

- Listen to your body.

Don't ignore what your body may be trying to tell you if you're doing too much when you're exercising. Always respond to such signals (pain,  dizziness,…). Having a "warrior" mindset will not protect you if you exceed your body's capability to adapt to the amount of physical stress imposed on it.

Don’t forget, it needs to stay fun!


Example of how to adapt this workout:

5 L-sit, leg abductions, each side -> 15 sec. Foot Supported L-sit.

5 Down Dog Push-Ups -> 5 Inch worms

20 Squat with elbow – knee touches -> 20 Squat and twist your torso

5 Push-ups -> 5 Knee push-ups


L-sit, leg abductions

Arms pressed straight, push on the ground to lift the butt off the floor. Press down with the lats and the pecs. Suck your belly button to the spine and lift the hips up off the floor. Raise one heel and inch or 2 off the floor and open you straight leg out to the side. Repeat 5 times. Switch sides.


Down Dog Push-Ups

Begin in a Downward dog but on your elbows instead of your hands. Exhale, and press hands into the mat to straighten your elbows. Pull your navel up toward your spine to move the pelvis up and back, coming into a down dog. Inhale and lower your elbows gently back to the mat.


Squat with elbow – knee touches

Squat pushing your heels into the ground. Focus on keeping your knees pointing forward in alignment with your feet but not in front of your toes. Stand up, twist Right Elbow to Left Knee. Squat. Stand up, twist Left Elbow to Right Knee.



Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor. Engage your core by sucking your belly button to your spine. Flatten your back so your entire body is neutral and straight. Lower your body keeping your back flat and your neck neural. Don’t let your butt dip or stick out at any point during the move. Your body should remain in a straight line from head to toe. Keep your elbows tucked close to your body. Push back up keeping your core engaged, exhale as you push back to the starting position.


See you on Friday for the last day of our challenge.

Know your limits and tune-in to your body. You know your body better than anyone. These are guidelines and you must make the final decision. Always consult your Doctor before starting any new workout regimen. If you just had a baby, work with your doctor to determine the best time to begin adding abdominal exercise to your postpartum exercise routine. Take into consideration your individual level of experience and training before attempting any workout describe in this website. Our Fit Family Life and any associated persons are not liable for any injuries directly or indirectly caused by the use of the exercises and/or programs contained in this website.