Author, Turbulence Training
The truth is that sometimes you just won't have the equipment, space, or strength to do some exercises in Turbulence Training.
Fortunately, there's GREAT news about that, which I realized last.
And the GREAT news is this:
Almost every single Turbulence Training exercise can be substituted by an equally amazing exercise from my repertoire.
So let's go through a huge list of exercise substitutions. This will be perfect for you to print out and keep with your Turbulence Training program or in your workout area.
1) To replace Squats, you can do:
1-leg hip extensions
Bulgarian split squats (with back foot elevated on a bench)
1-leg squats (use bands or straps for assistance if necessary)
1-leg squats standing on a bench
By the way, if you are using dumbbells for squats or lunges and you find that the weights are too heavy to hold, you can switch to a barbell if you have access to it.
The only reason you don't see barbell exercises in the Turbulence Training programs are because most TT readers exercise at home with dumbbells.
2) To replace Deadlifts:
The only "direct replacement" is dumbbell squats.
Otherwise, just replace deadlifts with a super set pairing of any lower body exercise paired with a row.
Barbell lunge supersetted with a DumbBell row
Stability Ball Leg Curl super setted with Inverted Row
3) If you have sore knees and need to replace lunges:
First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you
can include some "knee-friendly" exercises in your workout program.
These exercises include:
Lying Hip Extensions (also known as Lying Hip Bridges)
1-leg Hip Extensions
Lying Hip Extensions with your feet on the ball
Stability Ball Leg Curls
4) To replace Bench Presses or Dumbbell Chest Presses (of any kind),
you can do one of these:
Push-ups with your feet on the ball
Push-ups with your hands on the ball
Push-ups with your feet on the ball and hands on the bench
Suspended strap push-ups
Spiderman climb push-ups
Decline close-grip spiderman push-ups
By the way, if you have dumbbells but no bench, you can replace flat dumbbell bench presses by lying on the floor. And you can replace incline dumbbell presses with standing 1-arm dumbbell shoulder presses.
5) To replace any kind of row, here are alternatives:
Dumbbell rows with elbows out
Dumbbell chest supported rows
Underhand grip rows
Seated cable rows
Renegade Rows (with flat dumbbells or kettlebells)
Dumbbell rear deltoid raises
Rows with TRX or blast straps
Chin-ups (these are done with an underhand grip)
Pull-ups (these are done with an overhand grip)
And in place of pull-ups or chin-ups, you can do:
Underhand grip pulldowns (kneeling) - replaces chin-ups
Overhand grip pulldowns (kneeling) - replace pull-ups
Assisted chinups/pull-ups using machine
However, if you have absolutely no equipment (i.e. no dumbbells, no barbell, no cables, no straps, and no bar) then unfortunately there is no way to train your upper back. The best you can do is to add a
lot of prisoner squats, prisoner lunges, stick-ups, and WYT's to your bodyweight program.
6) To replace dips, you can do:
Any version of close-grip push-ups
Dumbbell floor presses
Dumbbell close-grip presses
Close-grip bench press
7) To replace dumbbell split squats, you can do:
1-leg lying hip extensions
Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)
Split squats with your front foot elevated 4-6 inches
1-leg dead lifts
1-leg squats (holding straps or cables for assistance)
1-leg squats standing on the bench
(NOTE: For many exercises, including pushing and pulling too, you can play around with the 1&1/2 rep style - lowering to the bottom position, coming halfway back up, and then lowering again, and then
coming all the way back up.)
To your success,
Craig Ballantyne, CSCS, MS