Mountain Climbers

Also called mountain climber.

Works: Quads, plus chest, hamstrings and shoulders
Equipment: Bodyweight
Level: Beginner
Type: Compound

How to do it

Setup. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Cues

Hands under the shoulders.
Knee to chest, switch fast.
Hips stay low.

Common mistakes

Hips piking.
Bouncing.

Where to start

Sets3-4

Reps30-45 s

Rest45 s

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.