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#4 Mountain Climbers
Instructions
Step 1: With your knees resting on the ground, place the heels of your hands underneath your shoulders and shoulder-width apart. Your fingers should be facing forward.
Step 2: Come into the high plank position by walking the feet back until your legs are fully stretched and you are on the balls of your feet. Make sure that your back is flat and your head, spine ad hips are in a straight line. Keep your core tight by squeezing the stomach muscles.
Step 3: Pull one knee up from the ground and thrust it forward as far as you can. Keep your core contracted throughout this motion.
Step 4: Straighten your leg by pushing this knee back to the starting position. Simultaneously, drive your other knee forward in the manner described in Step 3.
Step 5: Once comfortable with your form and balance, continue alternating the movement with both knees while gradually increasing the speed of motion.
Sets and Reps: Once comfortable with the exercise, perform 3 sets in total, with each set comprising 25 reps (each leg).
Important Tips: When driving the knee forward towards the midsection, aim to touch the top of your thigh to your chest. Always keep the core activated.
Modification: If you are unable to complete this movement, try slowing down the pace. Alternatively, complete the full range of motion for one leg before commencing the range of motion for the other.
Merits
- Works all of the body's major muscle groups (quadriceps, hip flexors, glutes, chest, deltoids, lats, lower back)
- Effective form of cardiovascular training
- Improves stamina and strengthens the core
