Fun & Fit with Soror Crystal!

MOUNTAIN CLIMBERS!

Benefits:

1. It targets multiple muscle groups which increases your heart rate and burns more calories.

- core - shoulders & arms - back - legs

2. It improves mobility. Every time you do a mountain climber, you loosen up your hip and knee joints, which will help with reducing the risk of injury in the rest of your workout.

3. It boosts heart health

The Challenge:

25-50 Mountain Climbers 2-3 times daily

Just like the push up challenge from last month, there are modifications for mountain climbers that suit everyone.

Just like last month’s challenge, this exercise requires no equipment but if you want to level up, think about strapping on ankle weights of 1-3lbs or resistance bands for a little strength training.

How to do a mountain climber:

• Begin in plank position, keeping your back straight, your hips low and your core engaged.

• Bring your right knee under your chest toward your right elbow.

• Return your right leg back to plank position; bring your left leg under your chest toward your left elbow.

• Repeat while alternating your legs, keeping a steady pace.

• Repeat 25-50 times, 2-3 times daily. You may break these up however is best for you!

Modified mountain climbers:

Plank Jacks:

Start in a plank position with your hands under your shoulders and feet together. While keeping your hips level, hump your feet out to a wide V, then jump them back in again. That's one rep.

If jumping your legs out is too difficult you may also modify this by stepping one leg out at a time and then bringing them back in.

High Knees:

• Start by standing with your feet hip width apart.

• Bring your right knee up to your chest. Placing your foot back down, bring your left knee up.

• Continue the movement, alternating legs and move at a running or sprinting pace.

• You can add weights or resistance bands to your legs for a more challenging workout

Jumping Jacks

• Start by standing with your legs together, arms down by your side.

• Jumping your legs out to the side, lift your arms from the side of your body to make a V

• Jump your legs back into the starting position as your arms come back down to your sides.