Enhancing Skills

Mountain climbers

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

Mountain climbers are a full-body exercise that targets your core, legs, and shoulders. They are performed in a plank position with alternating knee-to-chest movements.

Stretch: Knee to Chest, Hip Oblique, Hamstring Supine

Warm-up:

  • Jog in place for 1-2 minutes
  • Jumping jacks for 30 seconds to 1 minute
  • High knees for 30 seconds to 1 minute

How to select the proper weight: Bodyweight exercises don’t require weights.

Proper form:

  1. Start in a plank position with your hands shoulder-width apart on the ground, arms straight and feet together.
  2. Engage your core and bring your right knee up towards your chest.
  3. Quickly switch to bring your left knee up towards your chest while returning your right leg back to the starting position.
  4. Keep alternating legs, moving at a quick pace, and maintaining a straight line from your head to your heels.
  5. Perform the exercise for the desired amount of time or reps.

How to reduce the difficulty:

  • Slow down the pace of the movement.
  • Perform the exercise with your hands elevated on a bench or step.
  • Perform the exercise with your knees bent and in contact with the ground.

How to increase difficulty:

  • Increase the speed of the movement.
  • Add a pushup between each leg movement.
  • Elevate your feet on a bench or step.

Reps:

  • Beginner: 30 seconds to 1 minute of mountain climbers
  • Intermediate: 1-2 minutes of mountain climbers
  • Advanced: 2-3 minutes of mountain climbers

Estimated time for exercise: 5-10 minutes

Body Group:

Cardio

Muscle Group(s):

Abdominals, Hip, Shin

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Deltoids, Hip Flexors

Tertiary:

Pectoralis Major, Obliques

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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