It’s OK to make things easier. I would much rather you respect your limits, avoid injury, and stay on the program rather than quit because it is too hard at this stage!
This is how to make the program easier:
- Define the reason why it is so difficult for you at this stage. Are the reps too high? Are you not flexible enough to do most of the moves? Is joint pain the main issue holding you back? Are the rest periods not long enough to catch your breath?
- Go back to the instructional video here and figure out the variation of each exercise that you are able to perform for at least 5 reps with good form. Substitute your exercises accordingly and keep going.
- If even the easiest variation of an exercise is too challenging for you right now that is OK! You can substitute any other exercise that you can do into that time slot. For example, push-ups are near-impossible for many at this stage of the game. That’s OK! Substitute one of the low-impact jumping jack variations or one of the squat variations into that time slot. As you get stronger in general and lighter overall, you will be able to introduce push-ups again.
- Take the program at your own pace. Go back and look at the workout logs in the ebook and find the “lite version” of Weeks 1 and 2. Start there. You are not going backwards if you keep moving!
- Tailor the program to your weak points. If the rest periods are not long enough, add 30 seconds or a minute. If you are not flexible enough for most of the moves, work on stretching for 20 minutes and just do 2 or 3 rounds of the exercises instead.
- If the overall volume of the program is just too much for you right now, just cut out one of the weekly workout days (I would suggest cutting out Day 4 for now) and concentrate on getting 3 exercise days and 2 move days into each week. This will allow you 2 rest days instead of only one!
Do what you can at this point with whatever accommodations you need. The important thing is that you keep moving forward every day. It does eventually get easier, no matter your age, your weight, or your individual physical restrictions. Remember, the alternative to moving daily is not moving daily, which leads to more stiffness, weakness, and weight gain. You are not getting any younger…it will only get harder to break the cycle later!
Everyone progresses at a different speed. You might not see much progress for another few weeks but that is fine: As the saying goes, you will get there when you get there. Besides, think of how much progress you will make if you quit now…