Mountain-Climber Lunge

1. Begin in a push-up position with your hands placed directly below your shoulders and your body forming a straight line from your head to your heels.

2. Tighten your core and keep your back flat throughout the movement.

3. Bring your right knee forward under your chest while keeping the left leg straight. This movement resembles a high knee run while in the plank position.

4. Quickly switch legs, extending the right leg back to the starting position while simultaneously bringing the left knee forward under your chest.

5. Continue alternating legs in a rapid, controlled fashion as if you were running in place, with one foot elevated on a step or platform.

6. Focus on keeping the movements smooth and continuous, and avoid letting your hips sag or rise too high.

7. Breathe evenly throughout the exercise, exhaling as you pull each knee forward.

8. Perform for a set number of repetitions or a specific time duration, typically ranging from 30 seconds to a minute for an effective cardiovascular workout.

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