Cardio (Mountain Climbers)

Mountain Climbers

Target Body Parts: Butt/Hips, Legs Full Body/Integrated
Primary Muscles: Abs, Glutes, and Quads
Secondary Muscles: Lats, Delts, Obliques
Equipment: None

Step 1

Starting Position: Come to a hands and knees position on the floor with your toes pointed toward the floor. Your hands should be slightly ahead of your shoulders and your fingers pointing forward. Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.                                                                                

Step 2

Keeping your hands firmly on the ground, your abdominal engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.

Step 3

Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform.

Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot.

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the floor slightly in front of your shoulders, fingers pointing forwards.  Flex your left hip, bringing your left thigh to your chest, placing your left foot on the floor, heel slighlty lifted and toes pointing forward.  Lift your right knee off the ground, fully extending your right leg behind you, with your foot in dorsi flexion, (toes pointing towards your shins, heel up).  Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull your shoulders down and back)

Step 2

Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions.  Both feet leave the ground as your drive your right knee forward and extend your left leg back.  Now your left leg is fully extending behind you and your right hip is flexed with your right foot on the floor.

Step 3

Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform.

Keep your weight evenly distributed on both legs. Do not shift all your weight foward into your front foot.