Bear hold donkey kicks

How to do it

1. Set upBear hold with your knees hovering.
2. MoveKick one foot up behind you with the knee bent, as if stamping the ceiling, then bring it back to hovering. Alternate.
3. Watch forTwisting your hips open on the kick. Kick straight up.

Easier or harder

Easier

Donkey kicks: knees on the floor.

Harder

Bear crawls.

What it works

Muscles

Core

Position

Plank / all fours

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Low plank rocks
• Bear hold
• High plank arm raises
• High plank hold
• Low plank hold
• Extended plank hold