Workout Wednesday

Workout Wednesday

Simple and Strong. 

I am taking one of my favorite exercises today and giving you tons of variety mixed in with some cardio intervals and you will have yourself a little 20-30 minute blast of total body work. 

The Mountain Climber

Looking at the picture above and the position of the person climbing up, let's take a look at the basic mountain climber, its position and what you should be feeling first. 

How to start: 

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. 

Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. 

What are you feeling? 

A tight core, strong arms

triceps are tight, joints are not hyper-extended

back is not swaying

calves are feeling a stretch

neck is in neutral spine. 

There are plenty of ways to mess up this one basic exercise so check in to make sure you are on track with the above and let's get moving!

Mountain Climber Workout

(our climb to the top: workout))

Make sure you are nice and warm. 5-7 minutes of prep movement is key. 

Round 1:

30 seconds of Mountain climbers

10 seconds of rest 

Use the count of 1 hold-2-3-4-and then back as your guide for this round. 

Repeat the above 5 times.

Stand up and jump rope for 1 minute. Tight arms and core. 

Round 2: 

Reptile knee Mountain Climbers for 30 seconds, rest 10 seconds

Your knee will be going to the elbow vs. the center line. Alternate sides

Use the 1:1 count for this round. 1 up, 1 back and switch. 

Repeat 5 times. 

Jump rope or high knees for 1 minute

Round 3: 

Cross the mountain climbers-30 seconds, rest 10 seconds

Opposite knee to opposite elbow. 

(right knee, left elbow/left knee, right elbow) 

Use the 1:4 count from round 1.

Repeat 5 times. 

1 min of jump rope, high knees or jogging in place. 

Round 4:

Mountain pulses for 30 seconds, rest 10 seconds

Right knee hold with a pulse. 

2 pulses center, 2 pulses to reptile return to plank and switch. 

alternate sides

Repeat 5 times. 

1 minute of jumping jacks

Round 5:

Bosu Mountain Climbers  

(place your hands on the black side, blue side down)

You can also do this on a foam roller if you don't have a bosu. 

Basic mountain climbers

30 seconds on, 10 seconds off

1 minute: finish this off with your choice of jog, high knees, jacks or rope. 

If you have a TRX at home and want to take it up a notch you can perform this with a little more work load using a tight core and TRX. 

There you have it!  

Have fun and let me know what you think. 

Get out and Move and remember, do it with purpose!