Mountain climbers commando

Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions:

  1. A 2-minute warm-up is included.
  2. There are 8 exercises in 1 round and each of them is 30 seconds long.
  3. Rest 0-60 seconds between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 20-25 minutes depending on how much rest you need between rounds.
  6. A 2-minute stretch/ cool down included.
  7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
  • listen to the instructions on how to do them correctly to avoid pain
  • change to the alternatives provided with some of the exercises
  • repeat the previous exercise
  • skip it and move to the next one

1. Alternate leg drops

  • Breath out as you pull your stomach in and lower both legs bent or straight close to the ground but not touching
  • Breath in and bring the legs back
  • You should feel this in your stomach not your lower back
  • For the beginners, you can do one leg at a time or just keep the legs bent

2. A skip

  • Bring the opposite arm and knee up and swap with a skip
  • Keep the chest up and stomach in the whole time and land softly
  • If you are a beginner, you can just lift the arms and the legs without the jump

3. Crunches beginners

  • Lay on your back have one leg straight close to the ground and the other bent 90 degrees
  • If you are a beginner, place both legs on the ground
  • Arms behind your head, do a crunch as you breathe out and draw your belly button in then repeat until you swap legs halfway

4. High knee doubles

  • Feet shoulder width apart, start with a double skip by bringing the knees to the chest keeping the stomach in and shoulder blades together
  • Go as fast you can, landing softly on the balls of your feet to keep the heart rate up

5. Side plank 

  • Place your elbow right under the shoulder, the other hand on the ground or up
  • Pull your belly button in and tap your top foot back and forward then swap sides halfway
  • If you are beginner, you can do the side plank without the taps

6. Pogo twists

  • Hands in a prayer position, jump twisting side to side moving the arms in the opposite direction
  • Land softly and keep pulling the stomach in to protect your lower back

7. Sit-ups beginners

  • Lay on your back, legs are bent or straight, arms behind the head
  • Exhale, pull your stomach in and come up into a sit up then go down and repeat
  • If you are not able to do a sit up, you can hold on to your legs to help you come up

8. Plank on knees

  • Get on your elbows, keeping your back straight and the hips square
  • Pull the stomach in like there is a burning candle under your belly button
  • Lift one leg up and step over the other then swap
  • If you are a beginner, you can change to a plank on knees instead