The bench mountain climber is a bodyweight exercise that works the core, shoulders, and lower body while burning a lot of calories. Placing the hands on an elevated surface such as a bench decreases the challenge to the shoulders, allowing lifters to focus their work on the other body parts. Mountain climber variations are usually performed at a fast pace for moderate to high reps, such as 8-12 reps per leg or more.
Effective substitute for floor mountain climbers
Serious core and leg work
Effective cardiovascular and conditioning training without much equipment
Perfect for time-efficient circuit training with other bodyweight and core movements