The Climb- Workout

“THE CLIMB”

This is a great cardio work out that you can do by yourself, or with a friend or group!! You can be creative with the timing; here are a couple of examples:

• Set a timer for an allotted amount of time (maybe 10-15 minutes) and see how many sets you can get through

• Have a contest with someone else to see who can reach a set number first

• See how quickly you can get through a specified number of sets.... Etc.

  There are 5 exercises that you will perform in each set.

  Set #1 - do 1 repetition of each of the 5 exercises. Set #2 - do 2 reps of each exercise
  Set #3 - do 3 reps of each exercise
  And so on.....

  The Exercises:

• High Knees – think marching in place, but making sure your knee comes up about hip height, can be done fast or slow

• Tantrum - lying face down, with arms straight out in front and legs straight behind, brace the abs, then alternate raising opposite arm and legs, so it looks like a small child having a tantrum on the floor and you want to be sure you’re keeping those glutes tight!

• Mountain Climbers – start on hands and knees, then bring knees off the ground so legs are straight out behind you, then tap one leg in and out, then the other in and out, can be done fast or slow

• V-Ups – lay on your back with legs up in the air, knees slightly bent (lower for added challenge if needed), then put your arms out over your head and do a crunch; be sure to keep your arms back just for resistance, not to throw them up to propel yourself up. You definitely will feel them more keeping your arms back.

• Punch the Air – keeping the core braced, alternate strong punches, pivoting the knee slightly to avoid any possible injury

Hope you enjoy. As always, exercise smart. If something hurts, especially a joint, stop and get a trainer to help you do it right.