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Mountain climbers are just as much of a core exercise as a cardio move—giving you the most bang for your buck when you want to boost the intensity of your workouts. Plus, you can perform the move anywhere and still feel the burn, which is great for working out at home due to the coronavirus pandemic.
The Beginner’s Guide to Strength Training
Core strength and fitness are both important whether or you’re out on a casual ride or aiming for a PR, since all aspects of cycling rely on power, endurance, and a stable core.
That’s why Amber Rees, Barry’s Bootcamp instructor and cofounder of Brave Body Project, put together a circuit that incorporates five different variations of mountain climbers that you can add to the end of your rides or cross-training workouts.
[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]
How to do it: Perform each exercise for 30 seconds with 15 seconds of recovery before moving onto the next exercise. Repeat the circuit three times if you can. Each exercise is demonstrated by Rees so you can learn proper form.
Downward Dog With Alternating Mountain Climber
Start by performing a downward dog: Begin in high plank position. Spread fingers wide and press palms into ground. Raise hips into an inverted V position, keeping your legs straight. Next, lower hips down back to high plank position and bring left knee into chest (like one half of a mountain climber), then return to high plank position. Then perform another downward dog, come back to high plank position, then bring right knee into chest (like the other half of a mountain climber). Repeat.
Standard Mountain Climber
Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. Repeat as fast as possible.
Plank Jack With Alternating Mountain Climber
Start in high plank position and perform one plank jack by jumping both feet apart and back together—like a jumping jack on the floor. Next, bring left knee into chest (like one half of a mountain climber), then return to high plank position. Then perform another plank jack, come back to high plank position, then bring right knee into chest (like the other half of a mountain climber). Repeat.
Cross-Body Mountain Climber
Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Repeat.
Burpee With 4 Mountain Climbers
Start by performing one burpee: Send hips back and bend knees to drop into a deep squat. Place hands on floor then simultaneously jump feet back as you lower torso to the floor. Place hands on ground next to chest and press back up as you jump feet back in toward hands. Lift your hands off the floor and explosively jump straight up into the air. Land softly, coming down into a deep squat. Place your hands on the floor and kick you legs back into the plank position. Then perform four mountain climbers. Repeat.
