Mini Mountain Climber + Squat Swing Workout

I love this exercise combination. Mountain climbers target your chest, shoulders and abs as well as your cardiopulmonary system. Squat swings, meanwhile, work your back, shoulders, abs and glutes.

You’ll need a medicine ball for this mini workout (I use a 9lb ball). You can do both these exercises without a medicine ball, but it will be less challenging.

In the Mini Mountain Climber + Squat Swing Workout, you will perform mountain climbers for 1 minute, followed by 15 squat swings. I shot a brief video to demonstrate each exercise:

Mountain Climbers: Start in a push-up position with your arms fully extended on the medicine ball. Your feet should be shoulder-width apart. Bend your right knee and bring it towards your chest, leaving your left leg behind. Quickly jump and extend your right leg back to the starting position while simultaneously bringing your left leg in towards your chest. Alternate until you have completed your desired reps.

Perform mountain climbers at a quick a pace—hustle!

After completing 1 minute of mountain climbers, grab the medicine ball and complete 15 squat swings.

Squat swings: Stand with your feet hip-width apart, abs tight. Hold the medicine ball with both hands with your hands hanging between your legs. Lower yourself into a deep squat, and as you raise your body back into the standing position, swing the medicine ball overhead. That’s one rep.

Make sure to keep your arms straight throughout the movement.

Modifications
You can make this workout more challenging by increasing your mountain climber time and squat swing repetitions.

If the workout is to difficult, start by doing 30-second intervals of mountain climbers and 10 squat swings.

Beginners can start with five sets of mountain climber and squat swings. If you’re more advanced, complete 10 sets. Don’t have a medicine ball? You can perform mountain climbers with your hands on the floor, and do prisoner squats instead of squat swings.