Part I: Less is More
If a workout lists a certain number of repetitions or a certain weight to be used, that in no way means that you must do that in your training. If necessary, you can cut the reps or weight by half or even down to a quarter of the prescribed amount. Over time, you can increase them both gradually until you reach how the workout is written.
You can also do easier Real Anime Training workouts (several workouts will soon be added to the "Level Zero" tag) or just not do as many training sessions during the week. The goal of training is to stimulate a response from your body into becoming stronger, not to demolish it so that it cannot recover.
Part II: Scaling Exercises
Here is a list of certain exercises that you can do in lieu of harder exercises. I will list them in degrees. I will also list new ones as needed.
- Handstand Push-up----> Wall Handstand Push-up----> Pike HSPU Progression----> Decline Push-up
- Push-up----> Knee Push-up----> Counter/Incline Push-up----> Wall Push-up
- Pull-up----> Negative Pull-up----> Body Row (More Horizontal=Harder, More Vertical=Easier) using a bar, a TRX, gymnastic rings, or a rope
- Jump Squat----> Body Squat----> Half Squat----> Quarter Squat
- Lunges----> Half Lunge----> Quarter Lunge
- Handstand Walk----> Wheelbarrow Walk----> Plank Walk
- Clean----> Power Clean----> Deadlift----> Kettlebell/Dumbbell Swing
- Snatch----> Power Snatch----> Snatch-Grip Deadlift and Snatch-Grip Jump and Shrug
- Hanging Sit-up----> Decline Sit-up----> Sit-up----> Half Sit-up----> Crunch
- Plank/Side Plank----> Plank/Side Plank on Knees
- Kipping- Using your hips to generate force to help you in a pull-up, row, dip, or handstand push-up.
- Pushing- Utilizing your hips and legs in an overhead lift in order to help complete it. Explosive in nature.
- Swinging- Using your hips in order to generate more force. Motion is not is not as explosive as a push or a kip and relies more on larger body movement.