Working out is much less enjoyable if you have bad knees, chronic back pain, or are recovering from an injury. You can still exercise without the stress by modifying classic moves. DAREBEE (formerly NeilaRey.com) offers several alternatives for typically high-impact exercises, such as high knees, jumping jacks, squats and push-ups. Reduce the pressure on your knees, for example, by doing wall squats instead of regular squats. The illustration above shows how you can use a sofa to make static or dynamic planks — both core moves in the seven-minute workout — easier. It's similar to the staircase progression we suggested for working up to a full push-up.
Check out the link below for the illustrations and modifications for the other moves.
Modifications/Exercise Alternatives [DAREBEE]