break a sweat with this fun move , the mountain climber!
18 Dec 2021
This simple and fun movement is an excellent way to strengthen your entire body while also giving great cardio, whether you're an experienced exerciser or a newbie. The mountain climber is a strong compound exercise that works numerous muscle groups and joints at the same time. It's a great way to improve your mobility and functional fitness. Mountain climbers may also be used as a power movement by runners. They speed up your heart rate and put your balance and agility to the test.
Mountain climbers can be done in between bouts of cardio or strength-training routines to boost the intensity of the workout.
Starting in a plank posture, the workout stimulates your core, arms, and legs. Then, in the prone position, add a running action by bringing your legs in and back, making the movement faster. Also, when you move faster, your heart rate rises, which is good for your heart health.
Make sure you're in a firm high plank position before continuing with the rest of the workout. After you've perfected your plank, continue on to the mountain climber workout.
How to perfect your high plank.
1. Get into a pushup position with your hands on the floor with your shoulders over your wrists and your feet behind you.
2. Keep your feet together.
3. Squeeze your glutes and lower abdomen to stabilize your body.
4. Focus on a spot on the ground, about a foot in front of your hands. Try to keep your head in line, without dropping your neck and your back, and maintain a neutral spine.
5. Hold for 30 to 45 seconds.
Once you have perfected this move, it’s time to get into the climber move.
Try to maintain a good shoulder-to-wrist ratio and avoid pushing your buttocks into the air. This will keep your upper body engaged while also activating your core.
1. From plank position, bring one knee in toward your chest; return to plank.
2. Bring the other knee in toward your chest; return to plank.
3. Continue alternating legs and pick up the pace until it feels like you’re running or jogging in a prone position.
4. Go fast or slow. Work your way up to doing 3 sets of 30 seconds, or 3 sets of 15 or 20 repetitions, taking a 30-second break between each set.
Get a little sweaty and have fun!