Core
Mountain ClimbersPendaki Gunung
Driving your knees in from a push-up position. Works the core and gets your heart rate up fast.
How to do it
Setup. Start in a high plank with your hands under your shoulders.
- Drive one knee towards your chest.
- Switch legs quickly, as if running in place.
- Keep your hips low and level.
Most common mistake
Bouncing your hips up and down.
Coach's tip
Go slower and controlled for core work, faster for cardio.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 20s reps | 30s |
| Intermediate | 3 sets | 30s reps | 30s |
| Advanced | 4 sets | 45s reps | 30s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places mountain climbers on the right days with the right volume for your level.
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