Glider Mountain Climbers + Shoulder Press
Glider Mountain Climbers + Shoulder Press
Equipment: Dual Sided Disc Gliders + Tube Resistance Band with Handles
Difficulty: Intermediate to Advanced
Target Muscles: Core, shoulders, cardiovascular system
How to Perform Glider Mountain Climbers + Shoulder Press
Step-by-Step Instructions:
- Perform 20-30 glider mountain climbers (gliders under feet, plank position, alternate knees to chest)
- After completing climbers, immediately transition to shoulder press
- Stand on tube band, hold handles at shoulder height
- Perform 12-15 shoulder presses
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (20 climbers + 10 presses)
- Intermediate: 3-4 circuits (30 climbers + 12 presses)
- Advanced: 4-5 circuits (40 climbers + 15 presses)
Form Tips:
- Keep hips level during mountain climbers
- Control the gliders throughout
- Press straight overhead during shoulder press
- Don't arch back during press
- Transition quickly for cardio benefit
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips pike up during climbers
- Moving too fast and losing control
- Arching back during shoulder press
- Resting too long between exercises
- Not pressing fully overhead
- Holding your breath
Modifications:
- Easier: Slow down climbers or reduce reps
- Harder: Increase speed on climbers, add more presses, or reduce rest time
Benefits:
- Combines cardio and strength training
- Burns maximum calories
- Builds core and shoulder strength
- Improves cardiovascular endurance
- Time-efficient workout
- Full-body engagement