1 день(низ тела) приседания 3-4X6-8 (2-3 мин отдыха) тяга напрямых или сгибание ног 3-4X6-8 (2-3 мин отдыха) жим ногами 2-3X10-12 (1-2 мин отдыха) другие сгибания ног 2-3X10-12 (1-2 мин отдыха) голень стоя 3-4X6-8 (2-3 мин отдыха) голень сидя 2-3X10-12 (1-2 мин отдыха) пресс/низ спины пару сетов по желанию
2 день(верх тела) жим лёжа 3-4X6-8 (2-3 мин отдыха) тяга в наклоне 3-4X6-8 (2-3 мин отдыха) жим под углом или сидя/стоя 2-3X10-12 (1-2 мин отдыха) тяга сверху/подтягивания 2-3X10-12 (1-2 мин отдыха) трицепс 1-2X12-15 (1 мин отдыха) бицепс 1-2X12-15 (1 мин отдыха)
в 3 и 4 дни вы либо повторяете 1 и 2, либо заменяете на похожие движения
несколько замечаний:
1)эта программа для тренирующегося среднего уровня. программа НЕ подходит новичку(до полугода тренинга) а также для продвинутого (3 года и выше) уровня
2)те кто не могут тренироватся 4 раза в неделю могут распределить эти дни на 3 раза в неделю 1-я неделя 1-низ тела 2-верх тела 3-низ тела 2-я неделя 1-верх тела 2-низ тела 3-верх тела
3)программа основывается на 6-8 недельных блоках первые 2 недели вы работаете с не-максимальными(рабочими) весами например работать с 80-85% от лучших рабочих весов на первой неделе и 90-95% на второй. это значит что все сеты не должны быть отказными и тренировки должны проходить достаточно легко
цель следующих 4-6 недель - постаратся продвинутся как можно дальше в рабочих весах. как только вы можете выполнить в первом сете верхнюю границу повторений с 1-2 повторениями в запасе - прибавляйте вес
4)после 6-8 недель вы ОБЯЗАНЫ сбросить вес если вы хотите поменять упражнения делайте это в это время, но даже если вы их не меняете - вы ОБЯЗАНЫ сбросить вес и снова начать с 80% от лучших результатов
пример: вы знаете что в жиме лёжа ваш лучший результат это 3x8 с 100кг при отдыхе в 2 минуты между сетами тогда цикл выглядет примерно так: 1-я неделя 80-85кг 3x8 2-я неделя 90-95кг 3x8 3-я неделя 100кг 3x8 (вышли на свой лучший результат) 4-8-я недели - пытаемся максимально прибавить вес, соблюдая правильную технику упражнения 9-я неделя - начинаем новый цикл с 80% от новых лучших результатов
5)автор считает что не стоит делать перерыв в тренинге после каждого цикла(как в HST), однако желательно после 3-4 циклов отдохнуть 5-7 дней от силовых тренировок
Welcome to the first official Bloom to Fit Workout of the Week episode.
After much procrastination, deliberation, and (thankfully) feedback, I’m excited to finally bring this baby to life.
The constant requests for new workouts and training routines have finally paid off. So, yeah, go ahead. Give yourselves a nice pat on the back for being so demanding!
These episodes are going to be somewhat of a fun experiment for a little while until we figure out what works best. And I say we because I’m going to need your help. I’m going to need you to be a big part of this!
My goal for us is to make this a useful resource for everyone and the only way we can make that happen is if we all chip in with feedback. As you try the workouts, experiment with modifications, test your own ideas, etc. I’d love for you to share those things with me through the comment section. Your input will be incredibly useful in making this a success!
After some months, we’re going to have a really nice collection of workouts that we can always go back to for ideas when we’re in need of a good training session.
Now, let’s get into some juicy details.
B2F Workout of the Week FAQ
Let me start by reading your mind for a second and answering some of your hard pressing questions.
When will I get the workouts?
I will hook you up with a new workout once a week, typically Monday mornings. I say typically because I know things get re-prioritized sometimes and I may end up releasing a workout a day late or something. I’m going to try my best to not let this happen, but if it does please don’t hate me!
The release date might change eventually as I get your feedback, but it will be on Mondays for the foreseeable future.
My thinking is that this will give you the entire week to actually do the workout that’s outlined and leave some feedback in the comment section letting me know how it went.
How will I find the workouts?
Easy.
They’ll be posted on the blog first thing Monday morning.
I will also post a link on my Facebook page (you can become a fan here) and send you an email to remind you of it (you can become a Bloom to Fit Insider here).
Hopefully you won’t miss it!
What kind of workouts are we talking about here?
Great question.
Here’s what I need you to understand.
More often than not, my personal workouts consist of the following components: a warm-up/dynamic stretching component, a strength training component, a metabolic conditioning component, and a cool-down/static stretching component (in that order).
I find that this combination offers the biggest return for time investment.
My entire workout takes me roughly 45-60 minutes to complete.
Since I know many of you are limited with equipment and time, here’s what I’m proposing: keep the strength component optional. Focus on the warm-up, the metabolic conditioning workout, and the cool-down/stretching component.
This doesn’t mean these workouts won’t help you build strength.
The metabolic conditioning workouts that I’ll be showing are typically short (10-15 minutes max) and require simple tools like your bodyweight, jump ropes, and kettlebells. They’re designed to bring your heart rate up, to stress your muscles in a functional manner, and to help you improve your strength and endurance simultaneously.
So, to keep things simple and consistent, I won’t include any details about the strength training component of my workout in these posts. I just want you to be aware that I often (not always) do them on top of the workout I’m providing you. I’ll highlight how I structure my strength training component in a separate post for those who are interested and have the resources.
What tools do I need?
As mentioned, I’ll be using simple, functional training tools like jump ropes, kettlebells, and my own bodyweight for the most part. These tools are relatively cheap and you can use them at home or at the gym.
What if the workout is too hard?
I understand that we’re not all at the same fitness level. Some of us have flexibility issues, strength limitations, tool limitations, space issues, etc.
That’s why every workout will offer progressions and regressions. I’m going to show you how to make modifications to make the workout either more challenging or less challenging.
Don’t feel hesitant to use a regressed version of the workout. Listen to how your body is responding to the workout and make proper adjustments.
Slow and steady wins the race.
Can I get a printed version of the workout?
Yes, of course! But it will cost you.
No, not money! Instead, a simple share of this post with your social circles will give you access to the PDF version of the workout.
At the end of each workout of the week post, you’ll see a box with social media buttons. Use one of those buttons to share the post with your friends and by doing so you’ll unlock the PDF version of the workout that you can then print out and take home or to the gym with you.
See the end of this post for an example.
…
So that’s as far as my mind reading capabilities go.
If you have other questions about the workouts, please leave them in the comment section below. Remember, I need your feedback to make this work!
Now. Drum roll please…
Allow me to introduce the very first episode of the Bloom to Fit Workout of the Week series.
B2F Workout of the Week Episode 1: The Sumo Combo Workout
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
Here are the training tools you’ll need for this workout:
2 kettlebells (heavier)
Jump rope
Timer
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
Here’s what you’re going to do: set your timer for 10 minutes and continuously alternate between the following four exercises:
10 X 2KB sumo deadlift
100 X jump rope sprints
10 x kettlebell swings
50 mountain climbers
Your goal is to complete as many rounds as possible within those 10 minutes of the four exercises listed above. Make sure you are executing each repetition with proper form. Rest as much as you want, but not more than you need.
Here’s what this week’s workout of the week looks like:
After your workout
When your timer is done, you can instantly start your cool-down session.
The last thing you want to do after an intense workout is sit or lay down (i.e. stop moving). A gradual reduction of the heart rate is the safer way to go. This can be accomplished by walking around the room and taking deep breaths or lightly jogging in place. I often just grab my jump rope and skip very lightly for a few minutes.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders, wrists.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Lower your workout time to 5 minutes. As your fitness improves, work your way up to 10 minutes,
Substitute the 2KB sumo deadlift with a 1KB regular deadlift (see exercise #13 in this video),
Use lighter kettlebells for the sumo deadlift and/or the swing,
Take a 30 second break in between rounds.
Progressions
Here are ways you can make the workout more challenging:
To challenge your strength, use heavier kettlebells for both the sumo deadlifts and kettlebell swings. You can also substitute 2KB swings for the regular swings,
To add more of a conditioning element, use a heavy rope instead of a wire rope or substitute 50 double unders for the 100 sprints;
Do mountain climbers by bringing your knee to the opposite elbow;
If you have the time and want to challenge your endurance, set your timer for 15-20 minutes.
Extra Notes
When I first tried this workout, I found that it was much more of a strength-endurance workout than a pure conditioning workout. It does a great job of engaging the legs, the core, and the upper body. To add a stronger conditioning element to the workout, I’m going to start doing 100 heavy rope single unders instead of 100 jump rope sprints and see how that goes.
I’ll keep you posted with updates through the comment section below. I encourage you to do the same!
Last week I released Episode 1 of the brand newWorkout of the Week series. I really hope you guys enjoyed it. The feedback was good and, although it was a tough workout, I think you guys crushed it.
This week I have a brand new workout to share with you. It’s short, intense, and will leave your lungs begging for air. It’s a destroyer, but you’ll love it. Promise.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s do this.
B2F Workout of the Week Episode 2: Burpee Madness
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
This is a bodyweight workout. All you will need is a bit of space, a timer, and your beautiful body.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
This week’s workout is the Burpee Madness Workout.
It is built around three bodyweight (BW) exercises: push-ups, BW squats, and burpees. The structure looks something like this:
5 X push-ups
5 X BW squats
2-4-6-8-10-8-6-4-2 X burpees
Essentially, you are to do 5 push-ups and 5 BW squats in between each rung of the burpee ladder.
Here’s what the whole workout looks like:
5 push-ups, 5 BW squats
2 burpees
5 push-ups, 5 BW squats
4 burpees
5 push-ups, 5 BW squats
6 burpees
5 push-ups, 5 BW squats
8 burpees
5 push-ups, 5 BW squats
10 burpees
5 push-ups, 5 BW squats
8 burpees
5 push-ups, 5 BW squats
6 burpees
5 push-ups, 5 BW squats
4 burpees
5 push-ups, 5 BW squats
2 burpees
This adds up to 45 push-ups, 45 BW squats, and 50 burpees.
Your goal is to complete this entire circuit in as little time as you can. You can rest whenever you want, but that timer keeps going until all reps are done. Obviously, the less you rest, the better your time will be.
When done, record your time.
Here’s what it looks like:
Click play button to watch workout video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders, pecs, wrists.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Rest 20-30 seconds in between each pushup-squat-burpee round,
Go up to 6 burpees instead of 10 (so 5-5-2-5-5-4-5-5-6-5-5-4-5-5-2),
If you’re struggling with full burpees, substitute them with half burpees ormountain climbers.
Progressions
Here are ways you can make the workout more challenging:
Do the workout without any rest in between rungs,
Do 10 push-ups and 10 squats between each rung of the burpee ladder (10-10-2-10-10-4-10…),
Raise the burpee rung to 20 (this is super intense!).
Extra Notes
I’ll be honest. The first time I did this workout I got destroyed. When done with no rest, the burpees take a lot of out you. The reason I structured the workout this way is as follows: the burpee is really a combination of a ballistic push-up and an explosive squat jump, which is why I surrounded it with a regular push-up and a regular bodyweight squat. The combination works your legs, your core, and your entire upper body while also developing your cardiovascular fitness.
Welcome to Episode 3 the Bloom to Fit Workout of the Week series.
Last week’s workout was a tough one, no doubt. It was a challenging bodyweight workout, but it definitely got the job done.
Unforunately (or fortunately if you’re the ambitious type), this week’s session is no different.
And I can’t wait for you to try it.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s begin.
B2F Workout of the Week Episode 3: Goblet Ladder
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need a kettlebell, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
It is built around three exercises: kettlebell swing, goblet squat, and mountain climber. The structure looks something like this:
10 kettlebell swings
20 mountain climbers
10-9-8-7-6-5-4-3-2-1 goblet squats
Essentially, you are to do 10 KB swings and 20 mountain climbers in between each step-down of the goblet squats.
Here’s what the full workout looks like:
10 kettlebell swings, 20 mountain climbers
10 goblet squats
10 kettlebell swings, 20 mountain climbers
9 goblet squats
10 kettlebell swings, 20 mountain climbers
8 goblet squats
10 kettlebell swings, 20 mountain climbers
7 goblet squats
10 kettlebell swings, 20 mountain climbers
6 goblet squats
10 kettlebell swings, 20 mountain climbers
5 goblet squats
10 kettlebell swings, 20 mountain climbers
4 goblet squats
10 kettlebell swings, 20 mountain climbers
3 goblet squats
10 kettlebell swings, 20 mountain climbers
2 goblet squats
10 kettlebell swings, 20 mountain climbers
1 goblet squat
This adds up to 100 kettlebell swings, 200 mountain climbers, and 55 goblet squats.
Your goal is to complete this entire circuit in as little time as you can. You can rest whenever you want, but that timer keeps going until all reps are done. Obviously, the less you rest, the better your time will be.
Make sure you pick a kettlebell weight that will allow you to go through the full workout.
When done, record your time.
Here’s what it looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Rest 20-30 seconds after each round of swings, climbers, and goblet squats,
Work your way down by 2 goblet squats (10-20-10-10-20-8-10-20-6…),
Instead of 10 pushups and 20 mountain climbers, do 5 and 10 of each, respectively,
Use a lighter kettlebell weight.
Progressions
Here are ways you can make the workout more challenging:
Don’t take any rest breaks throughout,
Use a heavier kettlebell,
Substitute burpees for the mountain climbers,
For next level athletes, do the workout with two kettlebells, using the double swing and the 2KB racked squat instead of the regular swing and goblet squat. Make sure to halve the volume.
Extra Notes
Prepare for your legs to be sore as hell. The swings target the posterior chain (hamstrings, glutes, calves, back) while the ladder of goblet squats will destroy your quads. I would make sure your legs are fresh when doing this workout. You’ll also find your core being engaged heavily both by the swings and the mountain climbers.
Welcome to Episode 4 of the Bloom to FitWorkout of the Week series.
This week I have an interesting workout for you that I think will not only challenge you, but will also open your eyes to the many unique ways you can structure your own workouts.
Feel free to use the structure I use in this workout to craft your own workouts. Play with different combination. Put your imagination to work.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s do this.
B2F Workout of the Week Episode 4: 10 Rep Mania
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need a kettlebell, a jump rope, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
It is built around two exercises: the kettlebell swing and the jump rope double under. We’ll be using a every-minute-on-the-minute workout protocol. This is where you do the required reps at the start of every minute and when you’re done your reps you use the remainder of that minute to rest.
So set your timer for 10 minutes and at the start of every minute do
10 kettlebell swings
10 double under
Rest until the next minute starts. Obviously, the more quickly you get through your 20 total reps, the more time you’ll have to rest. So use your time wisely.
Your goal is to complete this workout without your total reps taking over a minute to complete. Here’s what it looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Use a lighter kettlebell weight,
Instead of doing 10 double unders, do 20 single unders,
If you can’t complete the reps in time, lower your repetitions down to 5 for each exercise.
Progressions
Here are ways you can make the workout more challenging:
Add a third exercise into the mix (at the end of my video above, I show you how you can add mountain climbers into the mix); this will make the workout more intense by shortening your rest period,
Use a heavier kettlebell for your swings,
Use a heavy jump rope for your double unders,
Increase your repetitions to 20 for each exercise.
Extra Notes
Personally, I found this workout to be much easier than expected. My work to rest ration was 1:1 as I was typically active for 30 seconds and resting for 30 seconds. Next time I’ll definitely bring this up to 40 seconds of work and 20 seconds of rest either by adding an extra exercise in the mix (like I did mountain climbers at the end of the video) or up my reps to 15 or 20 each.
Welcome to Episode 5 of the Bloom to Fit Workout of the Week series.
This week’s workout is designed to challenge not only your conditioning, but also your grip strength.
The workout is comprised of a unique combination of heavy kettlebells and jump ropes to really test (and develop) your upper body strength.
Don’t worry if you don’t have all the tools. I’ll show you some cool alternatives you can do if necessary.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s begin.
B2F Workout of the Week Episode 5: Carry On
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need two kettlebells, a heavy jump rope, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
It is built around three exercises: kettlebell farmer’s carry, heavy jump rope single unders, and burpees.
Set your timer for 10 minutes and try to get in as many rounds of the following repetitions as you can:
100 heavy jump rope single unders
20-40 yards of kettlebell farmer carries
5 burpees
Important Notes:
If you don’t have two kettlebells to carry, you can just grab two heavy dumbbells, heavy jugs of water, big milk jugs, or even big textbooks. Be resourceful. Grab whatever you have laying around that’s heavy enough to engage your forearms when you hold them. The heavier the better!
If you don’t have any space to carry a kettlebell, just pick them up and hold them in place.
This is what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Take a 20-30 second break in between each round,
Use lighter kettlebells and/or a lighter jump rope,
Shorten your farmers walk down to 10 yards,
If you’re struggling with the burpees, substitute in 20 mountain climbers instead.
Progressions
Here are ways you can make the workout more challenging:
Do the entire workout without taking any breaks,
Use heavier kettlebells for your carries,
Do 10 kettlebell swings instead of 5 burpees to really challenge your grip,
Increase your burpee reps to 10,
Lengthen your farmers walk to 50-80 yards,
Use a heavier jump rope for your single unders or substitute in heavy rope double unders (this is super intense).
Extra Notes
I found this to be a great test for my grip strength. The combination of kettlebell farmer walks and heavy rope single unders was awesome. Next time, I’ll probably substitute the burpees with kettlebell swings just to challenge my upper body strength and grip even further. My goal with the burpees was to add a conditioning element to the workout, but I think the swings would help serve this purpose as well.
Welcome to Episode 6 of the Bloom to Fit Workout of the Week series.
This week I have an interesting workout for you that I think will not only challenge you, but will also open your eyes to the many unique ways you can structure your own workouts.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
Let’s begin.
B2F Workout of the Week Episode 6: Get Up and Climb
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need a timer a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
This workout is to be done for time and is built around three bodyweight exercises: bodyweight lunge, mountain climber, and plank-to-get-up.
Start your time and see how long it takes you to complete the following:
10 lunges
50 mountain climbers
2-4-6-8-10 plank-to-get-ups ladder
Essentially, you are alternating between 10 lunges, 50 mountain climbers, and a ladder of plank-to-get-ups. The full structure looks like this:
10 lunges, 50 mountain climbers
2 plank-to-get-ups
10 lunges, 50 mountain climbers
4 plank-to-get-ups
10 lunges, 50 mountain climbers
6 plank-to-get-ups
10 lunges, 50 mountain climbers
8 plank-to-get-ups
10 lunges, 50 mountain climbers
10 plank-to-get-ups
Your goal is to complete this workout as quickly as possible. If you need to rest, do so, but the timer does not stop until all your reps are complete. Obviously, the less you rest, the better time you’ll get. Make sure to record your time somewhere.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Regressions
Here are ways you can make the workout easier:
Lower your lunge reps to 5 and mountain climbers to 25,
Rest between each round of exercises (but make sure you don’t stop the timer).
Progressions
Here are ways you can make the workout more challenging:
Use a 1-2-3-4-5-6-7-8-9-10 ladder for plank to get ups,
For your mountain climbers, bring knee to opposite elbow.
Extra Notes
The plank to get up exercise is one of my favorite bodyweight exercises for developing upper body strength and core strength. Throwing mountain climbers into the mix further works your upper body and core as you are essentially required to hold a plank for that exercise as well. It’s definitely a neat combination that you’ll find challenging. I found the bodyweight lunges too easy so I would replace them with plyometric lunges next time (great for conditioning as well).
