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We are big fans of modifications.

If your knees don’t like squat jumps this week, then modify to squats without jumping. And if basic squats don’t feel great, then modify to leg raises. Don’t apologize for modifications: you know what will work for you today better than anyone.

In fact, we believe so strongly in the power of modifications that we made it one of our 6 guiding principles:

TWT Principle #2: You know your body best
Each workout we send is a guideline. We will often suggest modifications for those who want to scale up or down in difficulty. It’s not “cheating” to modify the workout - as long as you’re moving, you’re doing it right.

If you can learn to embrace modifications, you have a little-known superpower. Every day we are faced with “defaults” that society has somehow agreed upon. These defaults become sources of social pressure and self-shame. The more we recognize these societal defaults for what they are - arbitrary guidelines - the better we can get at modifying as needed.

So no, you don’t have to drink a beer at happy hour, you can modify and drink sparkling water instead.

And no, you don’t have to walk in a straight line down the sidewalk, you can modify with twirls or skips.

And you certainly don’t have to buy into the mindset that you aren’t enough, just the way you are.

Modify that s**t.

Peter & Keeley

P.S. If you’re ever curious how you can best modify our workouts for your needs, just reply to any email and ask. We’re here to help.
The Workout Today
Sunday, April 18th

The Warm Up (3 - 4 minutes)
20 basic squats 
20 toe touches
20 side-lying leg lifts (switch halfway)
5 inchworms 
30 second plank or forearm plank

The Workout (6 - 10 minutes)
Today, we're focusing on everyone’s favorite compound movement: the burpee.

Burpees can be intimidating, and they are certainly challenging, but remember: you can go at any pace that works for you.

A burpee, when slowed down, is basically a squat --> to a plank --> to a push-up (optional) --> to a plank --> to a squat --> stand up.

Complete the circuit below, challenging yourself to get your heart rate up on burpees and mountain climbers, using the other exercises as active recovery.

10 burpees, burpees without a push-up or burpees without jumping
10 glute bridges

50 mountain climbers
10 glute bridges

8 burpees (or modification)
10 bird dogs

40 mountain climbers
10 bird dogs

6 burpees (or modification)
10 reverse lunges

30 mountain climbers
10 reverse lunges

The Cool Down (2+ minutes)
One of the more frequent stretches we prescribe in TWT is the Runners Lunge.

To get started, watch our video on runners lunge. If you have sensitive knees, you can use a pillow or rolled blanket under your knee on the ground.

Then, do runners lunge for 60 seconds per side, deepening the pose to whatever level you feel comfortable.
Notes
+ Scale Up: Do two rounds instead of 1
- Scale Down: Go as slow as you need. Skip any movement that doesn't feel good.

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