• Home
  • Start Here
    • About
    • Top 10 Posts
  • Train Hard
    • Printables
    • Videos
    • New Move Monday
    • Shed & Share
  • Eat Well
    • Food Tips & Tricks
    • Recipes
  • Live Free
    • Challenges
    • Mindset
    • Spiritual
  • Your Second New Year
  • “Living + Active” Challenge
  • Blog
  • Contact
  • Services
    • Coaching
    • Speaking
    • Essential Oils

Clare Smith

Training Body & Soul

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

May 13, 2012

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!

VIDEO:

Click here if you can’t see the video.

Share this:

  • Pinterest
  • Facebook
  • Twitter
  • Email

Filed Under: Featured, Fitness, Lower Body, New Move Monday, Outside, Train Hard, Upper Body, Videos Tagged With: lower body, New Move Monday, outside, running, upper body, video 7 Comments

About Clare

Comments

  1. Amy Talbott says

    May 14, 2012 at 7:38 am

    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!

    Reply
  2. Brenda Schiesser says

    May 14, 2012 at 11:57 am

    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.

    Brenda
    brendaschiesser@gmail.com

    Reply
  3. tonya says

    May 14, 2012 at 12:18 pm

    I love it & can’t wait to give the people in my community one more reason to think I’m a weirdo!!

    Reply
  4. Charity says

    May 14, 2012 at 7:03 pm

    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!

    Reply
  5. JinkaBloom says

    May 14, 2012 at 7:45 pm

    WHOA! Looks super tough! I’m totally gonna do that!!! ;oD

    Reply
  6. Tiffany says

    May 17, 2012 at 10:26 pm

    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 🙂

    Reply
    • Clare says

      May 25, 2012 at 10:00 am

      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. http://www.collagevideo.com/workout-video/post-natal-pilates-7358

      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!
      Clare

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • YouTube

looking for something?

post archives

Instagram

There are things that once served us for a season There are things that once served us for a season that no longer do yet we are holding onto them. There are some things we’ve stopped fighting for that still need our energy because we are tired and have forgotten what’s on the line.

My encouragement to you to tonight is to put to prayer the “thing” that came to mind and wrestle down what God is asking of you.  Sure- we CAN keep living like we are, but we want to be WISE women (& men)...”pure,  peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.” (James 3:17) Father: give us discernment to know when to hold on and when to let go! 🤍
“I don’t know” is the response I get to aski “I don’t know” is the response I get to asking what the next step is when someone comes to me with a relationship, health, faith, career or leadership question. Now to be fair, true...sometimes people are truly asking for help discerning that next right thing but many times I find they are really asking for me for confirmation.

Some of you are sitting stagnant because you keep telling yourself that you don’t know. I think you do know, you are just afraid of the implications and uncertainty of that decision. To be expected. Moving from comfort never comes without risk. 

I’m just here to tell some of you that it’s time. You’ve got enough info and have prayed about it long enough to move forward. When you know, you know. 👊🏻
There is great power in letting go and trusting Go There is great power in letting go and trusting God. This doesn’t come easy, so if you can’t say this yet about the situation at hand, keep bringing it to Him in prayer! 🤍

“Those who know your name trust in you because you have not abandoned those who seek you, Lord.” Psalms‬ ‭9:10‬
“Why are you looking for the living among the de “Why are you looking for the living among the dead?” asked the men. “He is not here, but he has risen!” Luke‬ ‭24:5-6‬

What a day to rejoice! My Savior and reason for everything is alive! Happy Easter, friends! 🤍🤍🤍
Just because you didn’t choose it doesn’t mean Just because you didn’t choose it doesn’t mean that God won’t use it. The imperfect world weaves its way in and out of our stories. Feel the feels, then look it straight in the face and believe for something more. #presson #redemption
“Soft and fiery, beautifully fierce..” I’ve “Soft and fiery, beautifully fierce..”

I’ve always had a fire in me. I can’t explain it except that I knew I was always “more” than the season, place & age I was in. Not in a prideful way, but in a “I want to change the world” sort of way. For most of my life I’ve tried to push that down as strong, “facts-based”, articulate, independent women were not applauded in the faith, cultural and “general” worlds I lived. But pulling back and softening my “edge” only lead me to a dull, apathetic, and boring life. 

God, in His grace, has taken me on a journey over the last few years to free me to who He created me to be...which included keeping my edge and fierceness. Along with that this, He’s grown my capacity to carry a soft and tender side deep down just as equally. It’s taken work. Getting gritty. Facing hard things. Grief. Tears. But all that has made me into the woman I know God has been building all these years. 

I never felt like everyone else like but not because I wanted to be like everyone..but just because I never knew anyone like me who modeled what I felt God planted deep in me at an early age. One of my passions now is to be that woman for other young women who feel the same burn as me, and to help them take that fire, balance it with tenderness, truth and love & rock the worlds in which they live.

The photographer of this pic referenced me as a “leader of leaders” and while I knew I was born a leader, I never considered that maybe this great intensity and strength inside was meant for something even more. What a gift and I hold that so humbly. Grateful for all of you who have made me into the woman I am today on my 41st birthday. Let’s do this thing. 🔥 #firestarter #flamethrower

📷: @reach1creative
Top quote: @xoenneagram
I had the privilege of baptizing my sweet friend G I had the privilege of baptizing my sweet friend Gracie Sunday at church. One of my greatest joys is walking with people through their life, teaching, encouraging & loving on them as they learn to make their faith their own. (Aka: discipleship)

There is nothing- and I mean nothing- like someone sitting across from you hungry to eat whatever you dish them. A sponge for truth and a pure heart to just listen... that was Gracie.

Every wed night during the community group hubs and I lead, we would pick a topic, or review the sermon or the group would ask a question, or I would go on one of my “holy spiritual Clare tangents” 😂 and right then & there with the teaching & encouragement from other mature believers in our group, is where part of her growth in Christ came. (We often would split up guys/girls during this time)

Wed. Nights were just part of Gracie’s growth. Slide through the pics and you will see the larger perspective of a group of women surrounding Gracie and me. These are her “tribe”.. women who texted every day about what they were reading in the word. Prayer requests. Life updates. They became Gracie’s daily lifeline while I came in as a weekly jolt. 😉

You know who benefited from this? All of us. In different ways, we all grew and were encouraged. You know what else grew? Our church because we were unified from within. 

Not only do we learn from one another in community, but we learn ourselves best too. Scary? Heck yeah! But so vital. We need one another..to cry with. Ask Questions (Run dating app profiles past 😂) but.. to celebrate together too!  There is nothing like it. Dive in! Let’s gooo!! #lovegodloveothers
Be it our silence or reading between the lines, we Be it our silence or reading between the lines, we all need someone who is able to see more than what we outwardly portray. I’m thankful for friends who are willing to work with me through what I’m not saying and many times don’t REALIZE I’m not saying.

Tag ya girl who does this for you and hey while you’re at it, check in on that friend that you are sensing needs you to speak some love, truth and encouragement! 🤍 Your gut is probably right!
Follow on Instagram
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • YouTube

© 2021 · Clare Smith · Design by Heart & Arrow

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.