Mountain climbers are a cardiovascular type of exercise, and it will give you strengthening benefits. It is a good exercise to do at home because no special equipment is needed, but you’ll get a full body workout.
In addition, mountain climbers are effective either as a full-body warm-up, you can use them for your circuit and interval training, or you can work them into your kettlebell circuit workouts. They will improve your cardiovascular fitness; help develop muscular endurance in your arms and develop your core strength.
*Muscle Groups Worked: Butt, hips, thighs and core.
Basic Mountain Climber: Begin by lying face down on the ground. Lift your body off the ground by using your hands and toes for support. Bend one knee to bring one foot up so that you are in a low squat position. Straighten your arms by extending your elbows. This is your starting position. Engage your abs, keep your back straight and in one quick motion, lift both feet in the air and switch the position of your legs. Repeat for the desired duration and number of sets.
Pushup Mountain Climber: To do the push up mountain climber simply perform a pushup every time you return to the starting position.
Cross Over Mountain Climber: Your knee will cross your body as you drive your knee towards the opposite elbow. For more twist you can even drive far outside your elbow twisting your torso on each repetition.
Full Body Cross Over Mountain Climber: The full cross-body, mountain climber is like the cross-body mountain climber except you extend your leg. This can be done keeping your leg bent or by fully straightening your leg. Aim to get your foot/leg as close as possible to the opposite hand.
As always, thank you for time, love & support. We hope what we have shared has helped you. Be sure to share this info with family & friends.
-Eric & Maleka Beal
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*Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
Eric and Maleka Beal are health coaches and co-founders of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education.