Bench Mountain-Climber

Starting Position:
1. Stand facing the bench, with your feet shoulder-width apart.
2. Place your hands on the edge of the bench, slightly wider than shoulder-width apart.
3. Step your feet back until your body is in a plank position; your body should form a straight line from your head to your heels.
4. Engage your core and keep your back flat.

Movement:
1. Start by bringing your right knee toward your chest, keeping your foot off the ground.
2. Quickly switch legs by extending your right leg back to the starting position and bringing your left knee toward your chest.
3. Continue alternating legs in a controlled manner, as if running in place, while keeping your hands on the bench.
4. Maintain a steady pace and focus on keeping your core engaged throughout the movement.

Repetitions:
- Aim for 20 to 30 seconds of continuous movement, resting for a brief moment if needed. Gradually increase the duration as you gain strength and confidence.

Tips for Beginners:
- Start with a slower pace to master the movement before increasing speed.
- Ensure your shoulders are directly above your hands to maintain balance.
- Keep your gaze slightly in front of you to maintain a neutral spine.
- If a full plank feels too challenging, you can modify by keeping your knees on the ground while doing the exercise.