It’s very hard not to love high impact exercises that don’t require any equipment at all and can be done pretty much anywhere. Some of those exercises are: the burpee and the plank. It’s one of those love-hate relationships for me. However, today I’d like to talk about MOUNTAIN CLIMBERS. Not only it’s a plyometric exercise that tones your arms, legs and core, but it also strengthens the cardiovascular system. And no, you don’t have to climb a mountain to do them!
Seems simple enough, right?! But don’t be fooled! There are so many health benefits to this exercise:
- Core Strength
- Power Training: lower body
- Strengthen heart and lungs
- Burn calories *=FAT*
Not enough a challenge? Try placing hands on top of a medicine ball!
According to the Spartan Race blog, “When the race course turns vertical, you’ll also appreciate the power you’ve generated with your time spent mountain climbing. While you’re down on the ground, you can also do a few 25′ bear crawls to better ready yourself for barbed wire obstacles.”
One of the ways to incorporate mountain climbers in your workout is to drop and perform 1 to 3 sets of 10-30 mountain climbers at the half way point during your routine run. Whatever gets your heart pumping, right?!
I’m sorry! I couldn’t resist the temptation to post this picture. I mean, how ridiculously funny it is?!?! Haha!
Anyhow, moving on to today’s workout. This is what is going to happen (as per the Spartan race training guide).
10 reps: 10-second hill (sprint), 10-second rest
5 reps: 20-second hill (very high intensity), 20-second rest
3 reps: 30-second hill (high intensity), 10-second rest
Do not stop until all 18 intervals are complete. Walk for 5 minutes to recover, and repeat for half the reps. Jog easy for 20 minutes.
50 rotating crunches
** You can find how to do all of these exercises properly here.
What are your favorite high impact exercises? How do you add them to your workouts?