Library
Beginner
cardio
Mountain Climber
Dynamic plank variation that elevates heart rate and core demand.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Coreprimary
100%Shoulderssecondary
45%Legssecondary
45%Cardioprimary
100%CoreCardioShouldersLegs
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Start in a high plank with hands under shoulders.
02
Position 2
Drive one knee toward the chest, then rapidly switch legs.
03
Position 3
Keep hips level and shoulders stable.
Coach cues
- · Faster for conditioning; slower for core control.
- · Do not bounce the hips high.