Primary muscles: Arms, shoulders, core
Secondary muscles: Glutes, hips
Equipment: No equipment
DOUBLE LEG DONKEY KICKS INSTRUCTIONS
1. Start in downward dog pose with your arms and legs straight and your hips up and back.
2. Push off with your toes, kick your legs up and bend the knees.
3. Land on your toes with your knees slightly bent.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Engage your core and glutes, maintain your back straight at all times and keep your head, spine, and neck in a neutral position. Keep your wrists and elbows straight and breathe out as you kick your legs up. Inhale as you land softly on the toes and balls of the feet and with your knees slightly bent.
The double leg donkey kicks is a full body cardio move that strengthens the upper body, raises your heart rate, improves agility and flexibility, and tightens the core.
SETS AND REPS
Practice doing exercises that can help you increase your upper body strength, like pike push ups, and your core strength, like the spiderman plank. Once you’ve improved your fitness level, advance to the double leg donkey kicks and do 2 or 3 sets of 8 to 10 repetitions each.
To calculate the number of calories burned doing the double leg donkey kicks, enter your weight and the duration of the exercise: