Bird Dog
Bodyweight · Same core
On all fours, hands under shoulders, knees under hips.
Cue: On all fours, reach opposite arm and leg long, hips level.
How to do it →Dead Bug alternatives
The Dead Bug mainly trains your abs and core. These swaps hit the same muscles, so you don't lose the session.
Sit-up
Bodyweight · Same abs
Lie on your back, knees bent, feet flat. Hands crossed on your chest.
Cue: Feet flat, curl up one vertebra at a time, lower slowly.
How to do it →Cable Crunch
Cable · Same abs
Kneel facing the high pulley, rope by your head.
Cue: Curl ribs toward pelvis, hips stay still.
How to do it →Plank
Bodyweight · Same core
Forearms on the floor, elbows under shoulders, body straight.
Cue: Squeeze glutes, ribs down, breathe.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
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