mountain climbers

There are lots of exercises you can do that really work your body without having to use a machine, weights or accessories. One of my favorites is the Mountain Climber, because it's a great exercise for the lower body muscles, the core, and it's also a great form of cardio.
Here's how to perform it:

• Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
• Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
• Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.

Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

So you've been hitting the gym a lot to get into that bikini and now that you've arrived, try and keep it that way with this beach body beach workout:

• Warm-Up: Tread water for 5 minutes.
• Cardio: Jog in the sand for at least 30 minutes. For an added challenge, run in ankle high water.
• Walking Lunges: Walking lunges are a great variation to regular lunges. Plus doing them in the sand adds a whole new variation. Try doing 20 forward and 20 backward. For an added challenge, hold two water bottles down at your sides.
• Mountain Climbers: Do 3 one minute intervals. (Hands in sand with shoulders over hands. One leg tucked, one leg extended. As quickly as possible "climb" alternating legs back and forth.) Word to the wise: You may want to close your eyes as you'll probably be kicking up a lot of sand.
• Push-Ups: Do 3 sets of 10 push-ups on the sand. For an added challenge, make sure your head is at a slightly lower level than your feet.
• Crab Walk: (Reverse push-up position: belly facing up, abs tight, legs out in front of you, arms extended below your shoulders, spine straight) Walk forward for 25 steps and then backward 25 steps. Repeat. For an added challenge, soak a towel and rest it on your belly for some added weight.
• Crunches: Do 2 sets of 25 basic crunches in the sand -- For an added challenge position yourself so that your head is at a slightly lower level than your feet.
• Cool-Down: Walk around in the sand for 5 minutes and follow with 15 high kicks.

Fit's Tip: Be sure to use a waterproof/sweatproof sunscreen and I prefer to wear sneakers (except when swimming) for support of my ankles despite the sand.

Source

On day 6 of our Countdown to The Oscars with Ellen and Bob, Bob teaches us push-up mountain climbers. Try to do them for 45 seconds and if it seems too hard, then drop down onto your knees while doing them.

We are halfway through our Countdown to The Oscars with Ellen and Bob Harper. Check in tomorrow for day seven. Missed the other workouts, no worries, visit my other Countdown to The Oscars posts.