Standing Mountain Climbers | Illustrated Exercise Guide

Primary muscles: Glutes, hips, legs
Secondary muscles: Shoulders, arms
Equipment: No equipment

STANDING MOUNTAIN CLIMBERS INSTRUCTIONS

1. Stand straight with your feet shoulder-width apart and your arms by your sides.
2. Bring your right knee up to waist level and extend your left arm over your head.
3. Return to the starting position and then repeat with the opposite side.
4. Keep alternating sides until set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your core engaged, face front and maintain your back straight. Breathe smoothly and deeply and alternate sides as fast as you can without losing form.

EXERCISE BENEFITS

The standing mountain climber is a great full body exercise that enhances aerobic fitness, burns off fat and strengthens the body. This exercise also helps to improve your flexibility, coordination and balance.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 30 seconds and, as you improve your fitness level, alternate sides faster, increase the duration of the sets or advance to regular mountain climbers.

CALORIES BURNED

To calculate the number of calories burned doing standing mountain climbers, enter your weight and the duration of the exercise:

RELATED WARM UP EXERCISES

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Squat kickback
Inchworm
Side shuffle
Modified jumping jacks

WORKOUT ROUTINES