Tag Archive: Leg

  1. How To Do Mountain Climber Exercise

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    How To Do Mountain Climbers Exercise

    Learn How To Do Mountain Climbers In These Simple Steps

    Follow these simple steps to learn the most effective way of how to do mountain climbers exercise and start feeling the benefits of the ranges of mountain climbers exercise variations such as the elevated mountain climbers. We hope you enjoy this simple how to guide on Mountain climbers. In this guide, you will learn about the benefits of the exercise as well as the muscle groups it works and the step by step guide on the exercise. Be sure to check out the youtube video at the bottom of the post which gives you a full demo so you can master the technique of the mountain climber exercise.

    Benefits Of The Mountain Climbers Exercise

    Mountain climbers are another full body workout so by engaging most muscles in the body you are burning more calories in less time. This article is essential for increasing your total body strength. This is a calisthenic exercise which works your entire body so that you feel the difference. You can exercise so many different body parts in this one exercise such as the abs and legs. It also makes your shoulder and arms so much stronger as well as improving your fitness levels. In this exercise the core in order to strengthen your back and maintain your balance. All of this is great for your workout.

    They can be performed anywhere as they only require a space and your own body weight. This is a vigorous exercise. Which means you are able to lose calories and shed any excess fat that you want to get rid of. This is exercise increases your metabolic rate, so your fat is burned at a much faster rate.

    They benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation, and overall strength. You can tone the body up and this mountain climbers exercise is great for enabling you to lose flab and achieve a more toned look. You get a number of muscles and it helps you to get a ripped look.

    Muscle Groups Worked:

    Mountain climbers are a full body workout and here are a few of the muscles they work; Deltoids, Biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.

    how to do mountain climbers

    Mountain Climbers Variation

    If you are new to mountain climbers perform the knee to chest motion slow and steadily then build it up to a faster pace with practice.
    If you are more advanced try placing your hands on an elevated platform such as a step as this will make the mountain climbers more difficult.

    Step by Step Guide:

    1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
    2. Your body should form a straight line from your shoulders to your ankles
    3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
    4. Return to the starting position and repeat with your left leg
    5. Continue alternating for the desired number of reps or time

    Video Demonstration

    You can view the video demonstration on how to do the mountain climbers exercise on our Youtube channel, where you can find all our exercise video tutorials as well as being able to subscribe to our channel.

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  2. How To Do Butt Kickers Exercise

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    How To Do Butt Kickers Exercise

    Learn How To Do Butt Kickers Exercise With These Simple Steps

    Learn how to do butt kickers exercise by following this simple step by step tutorial and video demonstration. You will be an expert in this simple exercise in no time.

    Are you struggling with your butt kickers exercise? Follow these simple steps to learn the most effective way of how to do butt kickers exercise and start feeling the benefits.

    Butt kickers are a very simple exercise which you can do at home or at the gym. All you have to do is either stand up straight, kick your legs up against your bum, or you can hold on to a chair and do the same.

    Benefits of Butt Kickers Exercise

    This exercise is great for lifting, strengthening and shaping your butt and hamstrings if performed regularly.
    It can also be performed at either a low or high intensity with no equipment needed.

    Muscle Groups Worked:

    Gluteus maximus, hamstrings.

    How To Do Butt Kickers Exercise

    Butt Kickers Variation

    If balance is an issue then hold onto a secure chair.

    Step by Step Guide:

    1. Stand with the knees close together, arms either down by the side of behind on top of the bottom
    2. Flex your left knee and the left leg behind you so it touches the glute, return that leg to the floor and repeat with the right leg
    3. The quicker you can perform this the better

    Video Demonstration

    You can view this how to do butt kickers exercise video demonstration via our Youtube channel. Here you can also find all our other fitness exercise video demonstrations, so why no subscribe to our fitness channel and get the latest videos sent right to your mailbox!

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  3. How To Do Lunges

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    How To Do Lunges

    Watch This Tutorial On How To Do Lunges In Your Workout!

    This article will teach you how to do lunges in your workouts and show you how to master the techique!

    Benefits of Lunges

    The lunge is a total lower body workout it increases muscle tissue, shapes the lower body, gives more flexibility in the hips and also helps to strengthen the core.

    Muscle Groups Used:

    Gluteus maximus, adductors, rectus abdominis, gastrocenemius, soleus, abductors


    To make this more of a challenge hold a dumbbell in each hand down by your sides.

    Step by Step Guide:

    1. Place the hands on the hips, pull the shoulders back and stand tall
    2. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees
    3. The back knee should never touch the floor
    4. Push yourself back up to the starting position as quickly but safely as possible
    5. Repeat with the left leg

    If you enjoyed this article on how to do lunges and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like! As always here at 30 Day Fitness Challenges we wish you the best health and make sure that you follow this tutorial in order to ensure that you don’t injure yourself during the work.

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