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TRAIN THE SAME BODY PART

ALL CORE + CONDITIONING EXERCISES

01Forearm Plank3 × 30–45 sec02Side Plank3 × 30 sec / side03Dead Bug3 × 10 / side04Bird Dog3 × 8 / side05Lying Leg Raise3 × 10–1206Bicycle Crunch3 × 16 total07Russian Twist3 × 16 total08Mountain Climber4 × 30 sec09Jumping Jack4 × 45 sec10High Knees4 × 30 sec11Hollow-Body Hold3 × 20–30 sec12Ab-Wheel Rollout3 × 8–1213Kneeling Cable Crunch3 × 12–1514Hanging Knee Raise3 × 10–1215Pallof Press3 × 10 / side16Cable Wood Chop3 × 10 / side17Bear Crawl4 × 20 m18Reverse Crunch3 × 12–1519Flutter Kick3 × 30 sec20Farmer’s Carry4 × 30 m

CONDITIONING / CORE

Mountain Climber

A fast plank-based drill that elevates heart rate while challenging shoulder and core stability.

SETS / REPS4 × 30 sec
REST30 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Mountain Climber reference. Follow the setup, controlled working path, return, and reset with the same form.

Mountain Climber technique — set position

01SETBuild a stable starting position.

Mountain Climber technique — brace position

02BRACECreate tension before moving.

Mountain Climber technique — lower position

03LOWEREnter the range with control.

Mountain Climber technique — work position

04WORKMove through the strongest path.

Mountain Climber technique — return position

05RETURNControl the return phase.

Mountain Climber technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Quiet upper body
  • Short, quick steps
  • Scale speed for control
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not hold your breath for the entire set.
  • Do not continue after the hips, ribs, or lower back lose position.
  • Do not choose speed over control.

STEP BY STEP

MOVE WITH CONTROL.

  1. Begin in a high plank with hands below shoulders.
  2. Brace your trunk and bring one knee toward the chest.
  3. Switch legs smoothly while keeping the shoulders over the hands.
  4. Maintain a steady rhythm without letting the hips bounce.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.