This is a modified version of the mountain climber exercise. Basically instead of jumping with sneakers you slide with socks and this makes it more of a low impact body weight exercise.
I use a pair of socks and do it on my yoga mat. But it might also work on another kind of slippery floor.
I think to get the most out of it you should sprint at some point or go as fast as you can. Of course if it is your first time then you can go a little slower.
What I do is often a 10-20 count at a medium pace and then go as fast as I can for 10-20 seconds.
If you do that you will get your heart rate up there and be breathing hard.
Then take a break until your breath calms down.
Then do it again.
And again.
As of recent when I do this I’ll often do at least 3 sets. But before this video I did 5 or 6 sets.
There are many different ways that you could use this exercise.
Here is a suggested workout with this exercise:
- 10-20 seconds medium pace, 10 second sprint as fast as you can. Rest for 40 seconds.
- 10-20 seconds medium pace, 10 second sprint as fast as you can. Rest for 40 seconds.
- 10-20 seconds medium pace, 10 second sprint as fast as you can. Rest for 40 seconds.
Of course you can modify this by doing more sets or longer sprints, etc.
You can also add this to your body weight workout. It also works as a good warm up. Very quickly you can get your heart rate pumping and be out of breath if you do it fast enough.
It will work many muscles in your body including arms, shoulders, core, quads, hip abductors and glutes.
I think it’s a good all around low impact exercise that works many different muscle groups and brings some of the benefits of sprinting.
Benefits of sprinting:
1. Save time
2. Improve cardiovascular health
3. Strengthen muscles
4. Improve muscle tone
5. Reduce stress
6. Improve speed and power
The con of sprinting by running is that it is hard on your joints. So a low impact way of sprinting is by doing this exercise.
I found it to be a low impact exercise for my legs. It doesn’t irritate my knees like squats do sometimes. Like it’s not a very good leg work out exercise per se, but you’ll get some and it shouldn’t hurt your knees.