AÂ FIT30 EXERCISE
Mountain Climbers
Mountain Climbers are a dynamic, full-body exercise that targets various muscle groups, including the core, shoulders, and legs. This exercise mimics the motion of climbing.
HOWÂ TO
How do I do Mountain Climbers?
- Start in a plank position, with your hands shoulder-width apart, your feet together, and your body in a straight line.
- Bring one knee towards your chest, while keeping your other foot on the ground and your hands stationary.
- Quickly switch legs, bringing the other knee towards your chest.
- Continue to alternate legs, bringing one knee towards your chest at a time.
- Keep your core engaged and your body in a straight line throughout the exercise.
TIPS
What are some tips for Mountain Climbers?
- Focus on controlled movements to ensure proper form and reduce the risk of injury.
- Aim for a quick pace to elevate your heart rate and maximize the cardiovascular benefits.
- Emphasize the engagement of your core muscles to enhance abdominal strength.
- Engage your core muscles throughout the exercise to stabilize your body.
- Avoid allowing your hips to sag or your back to arch. Maintain a strong plank position.
- Keep your shoulders stable, and wrists aligned under your shoulders to prevent strain.
- Breathe steadily and rhythmically throughout the exercise.
MODIFICATIONS
How do I modify Mountain Climbers?
Easier
- Perform the mountain climbers at a slower pace, especially if you are a beginner or working on improving form.
- If the standard plank position is challenging, start with your hands elevated on a bench or step to reduce the angle.
- Instead of a running motion, tap one knee towards your chest at a time for a lower-impact variation.
Harder
- Perform the exercise with light ankle weights.
What are the benefits of Mountain Climbers?
Endurance
Core Strength
Improved Coordination
A row30 workout
You Are Really Fly
Complete 6 Rounds In 28:00
- Row (1:00)
- Rest (0:15)
- High Knees (0:25)
- Rest (0:30)
- Mountain Climbers (0:25)
- Rest (0:15)
- Row (1:00)
- Rest (1:00)
Free
A jump30 workout
UnbeSHIBAble
Complete 4 Rounds In 26:20
- Freestyle Jump (0:15)
- Rest (0:10)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Side-to-Side Shuffle (0:15)
- Bodyweight Squats (0:15)
- Narrow-to-Wide Squats (0:15)
- Rest (0:20)
- Russian Twists (0:10)
- Mountain Climbers (0:15)
- Rest (0:15)
- Russian Twists (0:10)
- Cross Mountain Climbers (0:15)
- Rest (0:15)
- Freestyle Jump (0:15)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Freestyle Jump (0:15)
- Basic Jump (0:15)
- Rest (0:20)
- Squat Thrusts (0:15)
- Rest (1:00)
Free