Day 30 · Friday 30 October Today
Mountain climbers
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Mountain climbers from knees
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Mountain climbers from knees
- Start in a box position with your hands under your shoulders and your knees under your hips
- Keep your spine long and your neck relaxed
- Bring one knee towards your elbow, then return to the starting position
- Repeat on the other side, moving slowly and with control
Intermediate Mountain climbers
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Mountain climbers
- Start in a high plank position with your hands under your shoulders, legs straight, and on your toes
- Keep your body in one straight line, with your tummy gently braced and your neck long
- Bring one knee in towards your chest
- Switch legs in a steady, controlled rhythm, keeping your hips level
Advanced Mountain climbers progression optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase your speed while keeping your movement controlled and your hips steady
- Bring your knee towards the opposite elbow as you drive forward, alternating sides