Why Mountain-Climbers?

Mountain-Climbers are a two-for-one deal, they are a great move to incorporate into an exercise routine. This plank variation boosts strength in legs, core and works cardiovascular system — the faster the leg movement, the higher the heart rate will climb.

Mountain climbers can be a challenging move to master. They require upper-body strength to hold the entire body in a plank position. This exercise requires good coordination to move legs quickly.  Follow the mountain-climber and plank training manual, and by the end of six weeks take notice of the strength increase.

Mountain-Climber Form

• Get into the plank position, making sure weight is evenly distributed between hands and toes.
• Check body position— hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
• Pull right knee into chest. Switch legs, pulling one knee out and bringing the other knee into the chest.
• Keep hips down, run knees in and out extend leg—alternate inhaling and exhaling with each leg change.
• While performing the movement, shoulders, arms, and chest work to stabilize the upper body while the core stabilizes the rest of the body.
• Remember to breathe!

You can safely modify mountain-climbers with the following adjustments:

• Elevate upper body and hands.
• Tap toes to provide stability when pulling opposite knee underbody. Make sure hips are not raised (butt should not be up in the air)
• Maintain a slow tempo at first then gradually increase the pace.

Low-Impact Mountain-Climbers

• From a plank position, bring right knee to chest, keeping the right foot elevated.
• Bring the right foot back to the plank position with toes touching the ground.
• Quickly reverse the move, this time bringing left knee to chest, keeping left foot off the ground. Return left foot to a plank position, toes touching the ground, and immediately lift right foot to repeat step 2.
• Quickly alternate sides for one minute or for the number of reps

Standing Mountain-Climbers

Add some additional cardio to this move by performing it while standing:

• Start by raising the knee to hip level, then drop down to the floor holding a plank position.
• Perform the basic move, bringing the knee to chest then back out again.
• To get the heart rate up, try jogging in place for a count of 10 before switching to the other side.

Safety

Mountain-climbers of any variation rely heavily on the ability to assume and hold a proper plank position. This includes checking to be sure that:

• Arms and hands are positioned straight down from the shoulders.
• Back is straight and flat, not curved or arched.
• Hips are not raised (butt should not be up in the air)

To ensure the move is effective and safe, review the proper form for planking. Performing a plank with poor form can increased the risk for injury and will greatly reduce the benefit of adding mountain climbers to a workout routine.

Mountain climbers should be avoided if there are injuries or instabilities to the shoulders or pelvis. Mountain climbers are a great workout for the knees, however previous knee surgery or a need to have surgery (such as to repair a sports-related injury or replace a joint affected by arthritis), should be referred to doctor or physical therapist before working these movements into an exercise routine.

Weekly Training Plan

The six-week progressive strength training plan should be performed daily, with one rest day allowed per week. It includes proper warm-ups and mountain-climbers (MC). More sets and repetitions than what are outlined below can be added if desired. All warm-ups and exercises are illustrated at the end of this guide for reference. At the end of each week, check for strength and reps to compared to the previous week. Log these number down each week.

Week 1

• Begin training with the listed warmups below.
• Do a max number of MC x two sets/day with a 60 second rest period between. Do an alternative MC for both sets if needed this week.
• End of week 1: check strength by comparing to the previous week.

Week 2

• Begin training with the listed warmups below.
• Do your max number of MC x three sets/day with a 60 second rest period between.
• Do the alternative MC but do the third set in regular MC form.
• End of week 2: check strength by comparing to the previous week.

Week 3

• Begin training with the listed warmups below.
• Do max number of MC x three sets/day with a 60 second rest period between.
• If needed do the alternative MC but do the third set in regular MC form.
• End of week 3: check strength by comparing to the previous week.

Week 4

• Begin training with the listed warmups below.
• Do max number of MC x four sets/day with a 60 second rest period between. If needed to do the alternative MC but do the fourth set in regular MC form.
• End of week 4: check strength by comparing to the previous week. 

Week 5

• Begin training with the listed warmups below.
• Do max number of MC x five sets/day with a 60 second rest period between. If needed do the alternative MC but do the last two sets in regular MC form.
• End of week 5: check strength by comparing to the previous week.

Week 6

Begin training with the listed warmups below.

• Begin training with the listed warmups below.
• Do max number of MC x five sets/day with a 60 second rest period between. If needed do the alternative MC but do the last two sets in regular MC form.
• End of week 6: check your strength by comparing to the previous week.

Warmups

A warmup gradually revs up cardiovascular system by raising body temperature and increasing blood flow to the muscles. Warming up may also help reduce muscle soreness and lessen risk of injury.

Summary