BRAVEREP
ROStart free
ConditioningIntermediate

Mountain climbers

A fast core-and-cardio move that raises the heart rate quickly.

Primary muscles
Hip flexors, quadriceps
Suggested target
3 sets × 30 seconds
Difficulty
Intermediate

Why it helps

This is the one that gets your heart rate up fast with zero equipment and barely any noise — a real dose of conditioning packed into a short set.

How to do it

BraveREP athlete in the high-plank start position of a mountain climber.
Start
BraveREP athlete driving one knee toward the chest in a controlled mountain climber.
Knee drive
  1. 1Start in a high plank, hands under your shoulders, core tight.
  2. 2Drive one knee toward your chest, then switch quickly.
  3. 3Keep your hips low and level, shoulders over your hands.
  4. 4Move at a controlled, steady pace for the set time.

Muscles worked

Front
Back

Primary

  • Iliopsoas
  • Quadriceps

Secondary

  • Gluteus maximus

Stabilizers

  • Rectus abdominis
  • Transverse abdominis
  • Internal oblique
  • External oblique
  • Anterior deltoid
  • Triceps brachii
  • Serratus anterior
  • Erector spinae
  • Gluteus medius

Beginner notes

Slow the pace right down and focus on stable hips before adding speed.

Common mistakes

  • Hips bouncing high.
  • Hands drifting forward.
  • Holding your breath.

Progression

Increase the pace or time gradually once your form stays solid.

Safety

Ease off if you feel wrist strain; rest on your knees between sets.

Add it to your daily routine.

Start free

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.