How to do a Balance Trainer Speed Climbers
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Speed Climbers
Instructions for Proper Form
A cardiovascular exercise that intensifies traditional mountain climbers by incorporating a BOSU balance trainer. This variation enhances core engagement and improves cardio endurance, providing a challenging workout for all fitness levels.
- Stand behind the Balance Trainer in a platform side up position.
- Place the hands on the platform handles and step back into plank position.
- Pull one knee in toward the chest, then quickly jump and switch legs.
- Alternate legs, increasing speed to increase intensity.
- Keep the core braced throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Speed Climbers
1. Leg Raise
96.5 mSCORESWAPPED 26 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
2. Plank
92.8 mSCORESWAPPED 10 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
3. Alternating Heel Touch
78.2 mSCORESWAPPED 10 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
4. Cross Body Mountain Climber
44.5 mSCORESWAPPED 9 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
- Intermediate
- Abs
5. Vertical Knee Raise
92 mSCORESWAPPED 5 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
6. Scissor Kick
94.2 mSCORESWAPPED 5 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
7. Crunches
94 mSCORESWAPPED 5 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
8. Decline Crunch
79.5 mSCORESWAPPED 4 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
9. Side Bridge
85.8 mSCORESWAPPED 4 TIMESSide Bridge is a variation of the more standard Plank. Like planks, this bodyweight exercise targets your core, but adds more emphasis on your obliques. Isolating each side can help you identify and address any strength discrepancies between sides.
10. Balance Trainer Slow Climbers
41.3 mSCORESWAPPED 4 TIMESSlow Climbers on a BOSU Balance Trainer are a variation of mountain climbers that focus on controlled, deliberate movements, targeting the core, shoulders, and hips. The slower pace increases muscle engagement, with the dome adding a balance challenge that enhances core stability and strength.
- Intermediate
- Abs
- BOSU® Balance Trainer