One Move That Can Supercharge Your Workout

If you are an avid exerciser or a gym novice, chances are you may want to get more from your workout. If You don’t want to invest in fancy exercise equipment or boutique fitness classes. Its good news you don’t have to. This nosic move, called a mountain climber, which is good for all fitness levels, and it can be done without setting foot outside of your house.

Mountain climbers activity strengthens your entire body and are a great form of cardio exercise.You start in plank position, which works your core, arms, and legs. Then, you add a cardio element by running your legs forward and back. The faster you go, the higher your heart rate gets.

You can do mountain climbers between sets of cardio or strength-training routines to supercharge any workout. The key is starting with a strong base. You want to make sure you get into a stable plank position before you continue with the rest of the exercise.

Step 1: Perfect Your Plank

1. Get into upper pushup position with your hands on the floor directly under your shoulders (you want your shoulders to be over your wrists) and your feet behind you.

2. Keep your feet together, toes pulling in toward your shins.

3. Squeeze your glutes and lower abdomen to stabilize your body.

4. Look at a spot on the ground, about a foot in front of your hands. Try to keep your head in line with your back.

5. Hold for 30 to 45 seconds.

This exercise will help fire up your core and turn on your lats also the muscles in your back. Plank position also works your shoulders, chest, biceps, triceps, glutes, and quads.

For some people, holding plank pose for 30 to 45 seconds is enough to supercharge their workout. But if you’re looking to take things to the next level, progress to mountain climber.

Step 2: Move into Mountain Climber

1. From plank position, bring one knee in toward your chest; return to plank.

2. Bring the other knee in toward your chest; return to plank.

3. Continue alternating legs and pick up the pace until it feels like you’re running or jogging in place.

4. Continue for 30 seconds, going as fast or slow as you’d like. Gradually work your way up to doing 3 sets of 30 seconds, taking a 30 second break between each set.

When doing this move, it’s crucial to maintain plank position as much as you can: Keep your shoulders over your wrists and avoid lifting your butt into the air. This will help activate your core and keep your upper body engaged.

This move is very effective, because you get the best of both worlds, cardio and strength training. It’s also safe and you can do it anywhere.