New Move Monday: Donkey Kicks & Sprints on a Tree (or wall)

If you don’t think I’m crazy already, this might put the nail in the coffin! :) This is a great exercise to add at the end of a run (or even in the middle!) or to any part of an exercise routine. This will work your whole body and the longer you do it, the harder it will be. Work your way up to it!

I have a short video at the end explaining it!


Start with both hands on the ground, shoulder-width apart. Feet at the bottom of a tree or wall.

Kick both legs up on the tree (wall). Kick as high and as fast as you can. Breathe and keep the torso and upper body solid..

To make it harder, run (sprint) at the top of the tree. Go as fast as you can!

REPS: 2-3 sets of 25 kicks or runs. You can also do it for time and try to work your way up. Start with 10 seconds and move your way up in 5 second intervals! You’ll know when you’ve worked those muscles!


Click here if you can’t see the video.


  1. Amy Talbott says

    Wow! That looks hard. Not sure I am ready for that one yet. Need to drop more weight and build upper body strength first. Even so, love your tips and ideas. Thank you!

  2. Brenda Schiesser says

    Hi. Love your site and all your helpful instructions. I need some really good exercises to help strengthen my knees. I have been having pain. I did not have an injury that caused this but a lifelong battle with my joints. Now at age 57 I am in need of exercises that will help strengthen my knees/legs so I don’t up in an orthopedist office. The last thing I want is medication or heaven forbid……someone wanting to cut on me. Thanks for your response. If you have time a personal email would be great as I don’t think I get notified of responses here. Thanks so much.


  3. Charity says

    Ok, I tried this baby and my neighbor came over and said “What the heck are you doing to that tree? Trying to kick it over?!”LOL!

  4. says

    Love this! i shared it on my blog and linked back to you :). But I have a quick question, I have just been released from the dr to exercise ( I had a baby about 7 weeks ago). Pre-pregnancy I was into spin, body pump, and walking. What would be some good exercises to get my core muscles strengthened back. I know pilates is good but in your opinion is that the best or is there something else I can be doing? Thanks !! Blessings :)

    • says

      Hi Tiffany! Thanks for sharing the exercise and congrats on your new baby!

      You want to be careful diving back into core exercises right after pregnancy as the muscles need time to fuse back together. Sometimes if you get into it too quickly, they will cause worse problems.

      Pilates is good and I would recommend that you stick to some videos until you get stronger. Here is an example of one.

      Finally, don’t focus just on the abs, but overall body conditioning. As you get stronger and move your body more and build muscle, your abs will follow. Get in a good diet, lots of water and move when you can.

      LMK if you need anything else!

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