To advance to a higher level of athleticism, you need strong arms, shoulders, core and legs—essentially the focus of Mountain Climbers.
"To perform the Mountain Climber exercise, start on all fours with your shoulders directly over your hands," says certified fitness instructor Leslie Truex. Contract your abs and switch feet positions in a running motion. Continue this motion for between 30 and 60 seconds, depending on your level of fitness. To further stress your cardiovascular system, increase the speed of the exercise.
Since they can be easily modified—by changing speed, changing hand placement, using a med ball or varying leg movements—Mountain Climbers can be included in different parts of a workout. For example, they are effective either as a full-body warm-up or to keep your heart rate up between weight lifting sets. Regardless of where you incorporate them, Mountain Climbers will deliver noticeable benefits. If you're a midfielder in lacrosse or a linebacker in football, you'll have the strong arms, shoulders, core and legs you need to excel on the field.
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