A mountain climb workout is a challenging but rewarding way to get in shape. It's a full-body workout that targets your core, legs, arms, and shoulders. Here's a basic mountain climber workout you can try:
Warm-up:
- 5 minutes of light cardio, such as jogging, jumping jacks, or high knees
- 5-10 arm circles, forward and backward
- 5-10 torso twists, each side
Workout:
- Start in a high plank position with your hands shoulder-width apart, core engaged, and back straight.
- Alternate driving one knee towards your chest, then quickly extending it back while bringing the other knee in.
- Keep your hips level and avoid sagging your lower back.
- Focus on using your core muscles to pull your knees in, not your arms.
- Do 3 sets of 10-15 repetitions per side, resting for 30 seconds between sets.
Modifications:
- If you're new to exercise, you can start on your knees instead of in a high plank.
- You can also make the exercise easier by stepping your feet instead of running them.
- To make the exercise more challenging, add a jump at the end of each rep.
Cool-down:
- 5 minutes of light stretching, focusing on your core, legs, and arms
Tips:
- Breathe deeply throughout the exercise.
- Keep your core engaged and your back flat.
- Don't let your hips sag.
- Focus on quality over quantity.
- Listen to your body and take breaks when needed.
Here are some additional variations you can try to add some spice to your mountain climber workout:
- Mountain climbers with a twist: As you drive your knee in, twist your torso slightly to the opposite side.
- Mountain climbers with a kick: As you extend your leg back, kick your foot up towards your glutes.
- Lateral mountain climbers: Step your feet out to the side instead of driving them straight in.
- Reverse mountain climbers: Start in a low plank position with your hands shoulder-width apart and your toes on the ground. Drive your heels up towards your glutes, then step them back out.
Mountain climbers are a great exercise to add to your workout routine. They're challenging, effective, and can be modified to fit any fitness level. So give them a try and see how you do!
Tags
Workout