How to Do Calisthenic Mountain Climber Exercises

Mountain climbers are a great cardiovascular and strengthening exercise that will work your core and legs and build your endurance. Since there's no equipment, you can do this exercise at home as well as in the gym. Although beginners will want to start out slow, this exercise will help whip you into shape.

Instructions

Difficulty: Moderate

1. Place your hands on the floor or bench in front of your feet and move into a push-up or plank body position. You want your hands to be about shoulder's width apart and in a comfortable position.
2. Bring one knee up to your chest. You'll be in a low lunge type position with both feet touching the ground. One leg will be bent and forward while the other will be straight and behind.
3. Alternate the legs so that the opposite knee is brought up to the low lunge position. If you're not familiar with this exercise, go slowly and focus on switching your legs in and out of the low lunge. You can "walk" through this exercise until you feel comfortable with the motion.
4. Keep your hips as low as possible and your knees in as tight as you can. Some individuals will let their knees flare out because their hip flexors may not be flexible, so concentrate on keeping them in. Distribute your body weight equally through your body, including your hands and both feet.
5. Speed up your alternating lunges once you begin to get the hang of it. Your feet will "jump" from position to position with a fluid motion. Start with short time periods and work into longer ones to build your endurance.

Tips & Warnings

• Many people find that using a bench makes the exercise a bit easier. Even a low step bench raises your body just enough so that the mountain climbing motion doesn't require as much hip flexor flexibility.