I am starting a HIIT class for moms? I am planning on doing timed intervals and running through a series of exercises, ie. push ups, burpees, jump squats, etc. but I need a pocket full of modification exercises for those that may have need injuries or just getting back to exercise after having a baby. Any ideas????
When it comes to new moms and those recently postpartum you should avoid very high impact movements. They still have certain pregnancy hormones being released in their system, especially if they are breast feeding and those hormones cause their joints to be more lax and susceptible to injury. I specialize in pre/post natal clients and modify burpees as Steve suggested and would not recommend jump squats right away because of possible weakness in the pelvic floor muscles. Instead I do high rep, high speed body weight squats followed by a static hold in a squatting position. Also be aware of weakened abdominal muscles and progress slowly in this area focusing on planks and other ways of activating the transvers muscles then building up to crunches.
Everyone will be different, so there is are no cure all modifcations. I usually don’t recommend jump squats or burpees for overweight trainees. If performing burpees, I would start people off by placing 1 leg back at a time, and the same coming forward. Likewise, jump squats might be easier on them if performed on a mat, perhaps along the lines of a gymnastics mat.
Aside from that, I’m sure that you could find some articles on this site regarding postpartum training. I am no expert in this area, so I will defer to others for specific advice in this area.