The Mountain Climber is a great exercise to try on a BOSU ball. The extra balancing effort required makes the Mountain Climber on BOSU a real challenge.
HOW TO…
- Position yourself in a High Plank on the BOSU trainer. The BOSU is used upside down in this case.
- Pull up your left knee until it is over the BOSU trainer. If your knee hits the BOSU, position your hand and feet so that you create enough space. If required, lift your hips a little further.
- Tighten your core muscles to ensure you stay as straight as possible. Keep your balance with arm movements.
- Like with a regular mountain climber, quickly straighten your left leg again, while you pull up your right knee.
- Repeat switching the leg pull-ups with alternating legs.
Note: Although not required, a yoga mat can help to prevent slipping with your feet.
Progression: Perform the Side Star on BOSU 10 times on each side. Hold the star position for 3 seconds each time.
Variation: Too difficult? Start the exercise by moving your legs slowly. No quick movement (like you are running), but deliberate controlling movements to learn the positions. Once you are comfortable, try picking up the speed of the leg exchanges.
Goal: Since the movement frequency can vary depending on your ability, the best goal is to do the Mountain Climber on BOSU for 30 seconds in a row.
Challenge:
Do the maintain climber for 30 seconds.
Rest for 10 seconds.
Repeat this 5 times.