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 jump30 workout
Dragon's Den
Complete 4 Rounds In 28:20
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 20 Rest (0:20)
- 15 Squat Thrusts (0:15)
- 15 Rest (0:15)
- 15 Mountain Climbers (0:15)
- 15 Rest (0:15)
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 20 Rest (0:20)
- 20 Squat Thrusts (0:00)
- 15 Rest (0:15)
- 20 Mountain Climbers (0:20)
- 15 Rest (0:15)
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 25 Rest (0:25)
- 15 Squat Thrusts (0:15)
- 15 Rest (0:15)
- 25 High Plank (0:25)
- Rest (1:00)
Free
A bodyweight30 workout
Do Your Own Sting
Complete 7 Rounds In 29:20
- Push-Ups (00:10)
- Pulse Ups (00:40)
- Push-Ups (00:10)
- Rest (00:15)
- Bodyweight Squat Hold (00:40)
- Rest (0:15)
- Elbow Plank Hip Dips (0:15)
- Mountain Climbers (0:40)
- Elbow Plank Hip Dips (0:15)
- Rest (1:00)
Free