TRY THIS EXERCISE

'Switch Climbers'

To those familiar with fitness nomenclature, 'switch slimbers' may conjure a familiar mental image. But for the sake of everyone else, switch climbers is an abbreviation of 'switch mountain climbers' or even 'foot-switch mountain climbers' for long.

I'll hope that you are familiar with mountain climbers - an exercise done in the press-up position. Switch climbers requires the foot to land at the outside of each hand and is a far more demanding move than a mere mountain climber, aka jogging in press-up position.



The switch climber asks a lot of the core and shoulders. While your feet are switching position there will be a moment when both feet are suspended in mid-air and that requires great strength and stability through the shoulders. Switch climbers are a vigorous bodyweight exercise that requires coordination, with lower body power, core stabilsation and upper body (aka shoulder) solidity. 

Instructions:
• Start in a High Plank: Place your hands directly under your shoulders, keep your body in a straight line from your head to your heels.
• Drive One Foot Forward: Jump one foot toward the outside of the corresponding hand, i.e. right foot forward to the outsuide of your right hand.
• Explosively Switch: Jump and switch your legs mid-air, bringing your left foot forward to the outside of your left hand, and extending your right leg back simultaneously.
• Maintain Rhythm: Continue alternating legs in a fast, rhythmic running motion while keeping your hips level and your core tight.

If you can keep pace with what you perceive to be your 80% effort over 30-secs, you are quite cardiovascularly fit! If you can rest for 20-seconds and repeat x4 times without dropping beneath your 80% effort, you are very fit. 

This exercise is tremendous for; hip mobility, plyometric power in your calves, thighs and hip flexors, while requiring core strength through your obliques (think rotational core), shoulders, tricpes, plus serratus anterior (aka boxers' muscle).This exercise will make you pant and is a phenomenal cardio exercise. Everywhere we go we take our bodyweight - bodyweight movement offers variety from our head-to-our-toes!