Mountain Climbers
A plank that runs — core stability and cardio in the same ugly, effective package.
Core, ConditioningNoneBeginner
Setup
- Push-up position: hands under shoulders, one straight line.
How To Do It
- Drive one knee toward your chest, then switch in a running rhythm.
- Hips stay LOW and level the entire time.
Breathing
Quick steady rhythm breathing.
Common Mistakes
- Hips piking up into a downward dog — stay in the plank.
- Bouncing on the toes — smooth and driven.
Coach Sam's cue: Run without letting the plank find out.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.