MMA Workouts: Climb The Mountain Bodyweight Workout

What I've got for you today is a nice easy home workout, just a simple but effective bodyweight workout that you can do at home. It's one of the staple workouts I used to implement when I was teaching body fit classes in Tiger Muay Thai.

How to perform the climb mountain bodyweight workout

1. Perform each of the exercises (1-8) in order to the amount of (mountain) repetitions listed.
2. Once you finish exercise no. 8 you have 20 x Mountain Climbers to perform before you can progress up the ‘mountain’ to the next repetition range.

Mountain repetitions of each exercise: (7 sets in total)

5 * 10 * 15 * 20 * 15 * 10 * 5

Exercises sequences:

1. Squats
2. Push Ups
3. Sit Outs
4. Superman’s
5. Hip Bridge Reach
6. Ice Skaters
7. Shoulder Push up
8. Burpees

*In-between the different rep range, perform 20 x Mountain Climbers (10 per side) before progressing to the next set.

Exercise SET 1

1.    Squats x 5
2.    Push ups x 5

.… up until

8. Burpees x 5

THEN perform 20 x Mountain Climbers (10 per side) before progressing to the next set.

Exercise SET 2

1.    Squats x 10
2.    Push ups x 10

.… up until

8. Burpees x 10

THEN perform 20 x Mountain Climbers (10 per side) before progressing to the next set.

Workout Sequence example:

5 repetitions of each exercise followed by 20 Mountain Climbers

10 repetitions of each exercise followed by 20 Mountain Climbers

15 repetitions of each exercise followed by 20 Mountain Climbers

20 repetitions of each exercise followed by 20 Mountain Climbers

15 repetitions of each exercise followed by 20 Mountain Climbers

10 repetitions of each exercise followed by 20 Mountain Climbers

5 repetitions of each exercise followed by 20 Mountain Climbers

In my video below, you will see how to perform these workouts in the correct technique and posture.

To help you keep your fitness level up during isolation check my previous video covering the Aerobic Development Workout. By adding these different methods next time you train and feel free to reach out to me if you have any questions.

Andrew Wood – S&C Coach - Vis Vires Athletics
Coaching Athletes Worldwide
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