80’s Revival – Donkey Kicks

This 80’s throwback is still as effective today as it was over 20 years ago. I’ve added a twist to bring it up to date and add a little challenge.  Place a resistance band or tube around the midsole of your right foot and hold BOTH handles or ends in your right hand. Come onto all fours so your hands are under your shoulders and your hips are over your knees. Engage the abs and tuck your pelvis under. Flex your right foot so the sole is parallel to the ceiling and press your foot up to the ceiling – pushing against the resistance of the band. Hold at the top of the movement for a few seconds, squeezing the bum before returning to the start position with control. Don’t let the band control your moves and try not to rest your knee on the floor between reps. Do 15-20 reps.

Notes: Maintain a flat back and keep the abs engaged throughout – don’t let your gut hang out. Keep your hips square to the floor, don’t let them rotate or jut far out to one side (as will be the natural tendency). Keep breathing. You can use ankle weights or place a dumbbell in the crease of your knee if you don’t have a resistance band.

Easier: Do fewer reps. Do not use a band or weights. Come down to your forearms.

Harder: Do more reps. Shorten the band or increase the weight. Add a set of 20 small, quick pulses at the top after completing the 20 full range of movement reps.