MOUNTAIN
CLIMBERS
MUSCLE GROUPS WORKED
Delts, Pecs, Triceps,
Quads, Glutes, Calves,
Hamstrings and Core
● Get into a push-up position
and squeeze your shoulders
together and down.
● Keeping your hips as level
as you can, begin with one leg
underneath you (toes touching
the floor) and keep the other leg
out straight (again, toes down).
● Jump the feet off the floor and
switch the leg positions at the same
time, while keeping the rest of your
body as still as you can. Every two
switches of the legs is one rep.BASTARDS
MUSCLE GROUPS WORKED
Quads, Glutes, Hamstrings,
Core, Chest, Triceps
Pecs and Calves
● Start by standing tall with
your feet hip-width apart, then
bend your knees and place
your palms flat on the floor
about shoulder-width apart.
● Hop your legs back, so that
you’re now in a push-up position.
● Do a scapular retraction push-
up (that’s where your chest gets
all the way down to the ground
and then you lift your hands
off the floor by pulling your
elbows back and squeezing your
shoulder blades together), then
push yourself back up and hop
your feet back to your hands.
● From that crouched position,
point your fingers to your
temples with your elbows
wide, drive up through your
legs and jump in the air.
● Bend your knees as you
land and repeat the whole
process again. Easy!
100 MEN’S FITNESS SEPTEMBER 2019