Push-Up Mountain-Climber

1. Starting Position:

   • Begin in a plank position. Place your hands shoulder-width apart on the floor directly under your shoulders.

   • Your body should be in a straight line from your head to your heels. Engage your core muscles to stabilize your body.

2. Performing the Push-up:

   • Lower your body towards the ground by bending your elbows. Keep your elbows close to your body.

   • Go down until your chest is just above the ground, but don’t touch it.

   • Push yourself back up to the starting plank position. Ensure you are maintaining the straight line from head to heels throughout the movement.

3. Transition to Mountain Climber:

   • After completing the push-up, keep your core engaged and maintain the plank position.

   • Quickly bring your right knee towards your chest while keeping the left leg extended.

   • Return the right leg back to the starting position and simultaneously bring your left knee towards your chest.

   • Continue to alternate legs in a running motion while keeping your hands planted on the ground.

4. Respiration:

   • Inhale as you lower your body down during the push-up.

   • Exhale as you push back up and maintain a steady breathing pattern while performing the mountain climbers.

5. Repetitions:

   • Aim for 8-12 push-ups followed by 20-30 seconds of mountain climbers.

   • Rest and repeat for 2-3 sets, depending on your fitness level.

Tips for Beginners:

• If you find the standard push-up too challenging, you can modify it by placing your knees on the ground while performing the push-up.

• Focus on form rather than speed. It's better to perform fewer repetitions correctly than to rush and sacrifice your form.

• Keep your head in line with your spine throughout the exercise to avoid neck strain.