Hi Christian, I was looking at the Hard Body Training for Women program and have a couple questions about exercise substitutions.
On the Tuesday Metabolic Conditioning Circuit, can I swap the Bike Sprint for Sled Pulls/Prowler Pushes? (or other options, but we have a sled/prowler at our disposal)
What can be used as substitutions for Medicine Ball Wall Slams, Overhead Medicine Ball Throw, Overhead Medicine Ball Throw (with push press action), and Medicine Ball Slam?
Rowing Ergometer and Bike Sprint substitutions for Thursday/Saturday?
Absolutely. I personally prefer the prowler over bike sprints. I used bike sprints mostly because at the time I wrote this article, prowlers were not common in gyms.
Overhead medicine ball throw —) Hardstyle KB swings OR power snatch from the hang OR clean grip power snatch from the hang OR KB snatch OR Muscle snatch from the hang
Overhead medicine ball throw push press action —) Single KB push press (held with both hands) OR light push press OR light DB push press OR resistance band (those with handles) push press as explosive as possible.
Medicine ball throw on wall —) plyo push ups elevated on bench (hands on bench, feet on floor) OR standing resistance bands chest press as explosive as possible
Medicine ball slam —) resistance band slam: band attached at the top of the rack, same movement as medicine ball slam as explosively as possible.
If you don’t have any you can use backward sled drag sprints instead of the bike sprints and a complex of DB clean + Front squat instead of the rowing (power clean the DBs then front squat = 1 rep)