there’s more than one way to climb a mountain

(some more basic fitness advice)

Also known as “switches," this simple but challenging movement primarily works the abdominals, glutes, abductors, quadriceps, and hamstrings but also engages the lats, deltoids, obliques, and calves. While all these muscle groups are doing their thing, the high-intensity aspect of mountain climbers will get your heart and lungs churning, too.

Since climbing any mountain begins with the first step, please allow me to introduce the proper form:

Begin on your hands and knees on the floor and then step back into what looks and feels like a yoga plank position (or the “up” phase of a push-up).

Your hands are about shoulder-width apart, your toes pointed downward, and your spine is long and strong. Bend your left leg and bring your left foot forward so your knee and foot are lined up below your chest.  

Check that your hands remain flat on the ground (weight evenly distributed on all ten fingers), your core is braced, and your butt isn't sticking up in the air.

From this starting position, execute a mini-jump in which you switch leg positions, driving your right knee forward and the left leg back. Stop and check that all the directions above hold—except with your right knee under your chest and left leg fully extended behind you.

Congratulations, you've just performed a single mountain climber!

If that felt okay, it's time to begin switching left-right, left-right — keeping your legs under you as you drive alternating knees forward — at whatever speed initially works for you (preferably slow and steady).

Choose a repetition number and count each time your left knee comes forward.

Cautions and variations:

• Obviously, form is crucial so you may want to line yourself up near a mirror (side view) the first few times you try this exercise.

• If the range of motion in your hips doesn't allow for the movement described above, place your hands on a secure raised surface (like your couch) and execute mountain climbers that way until your hips adjust.

• For those feeling too much pressure on their wrists, place push-up bars on the floor and try that grip instead.

Mountain climbers are a fun and effective addition to your workout and since no equipment is needed, they can be done just about anywhere. If anything seems unclear in my description, this very short video is helpful.

Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.