Mountain Climbers
Best for: Targeting the transverse abdominis.
Starting position: Assume a plank position, ensuring a flat back.
Steps:
- Maintain a neutral spine, bringing the right knee toward the chest, then returning to the starting position.
- Repeat the movement with the left knee, alternating between legs.
- Maintain a tight core throughout the exercise.
- Perform ten reps with each leg for three sets.
Mountain climbers target the transverse abdominis, promoting core strength and stability. Their versatility makes them suitable for various fitness levels.
Squat/Squat-Jump
Target Muscle Groups: Quadriceps, Hamstrings, Glutes.
Starting Position (Squat): Stand with feet shoulder-width apart.
Steps (Squat):
- Lower the body by bending your knees and hips as if sitting back in a chair.
- Keep weight on heels and chest up, then return to the standing position.
Starting Position (Squat-Jump): Similar to a regular squat.
Steps (Squat-Jump):
- Perform a squat as described above, then explosively jump upwards, extending the body fully before landing softly.
- Perform ten reps with each leg for three sets.
Squats and squat jumps provide an effective lower-body workout, enhancing strength and flexibility. The combination caters to both muscle-building and cardiovascular fitness.
