Full body
Heismans
A side to side hop where you land on one foot and drive the other knee up, like the pose on the Heisman Trophy. It gets your heart rate up and trains your legs to push off and land as you move sideways.
- Works
- Quads, glutes, calves, hip flexors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet hip width apart, knees soft and arms bent at your sides.
- 2Hop a short way to one side and land on that foot, driving your other knee up toward your chest.
- 3Pump your arms as the knee comes up, like you're running.
- 4Push off and hop back the other way, landing on the other foot and driving the other knee. Keep going side to side.
Cues
- Land soft on the ball of your foot.
- Drive the knee up to hip height.
- Stay light and quick, chest up.
Common mistakes
- Landing heavy. Bend your knee as you land and let your foot settle from the ball to the heel.
- Knee barely lifting. Bring it up toward hip height. That's what makes it a Heisman and not just a shuffle.
- Landing knee caving in. Keep your knee over your middle toes every time you land.
Easier
Step side to side instead of hopping and lift the knee as you step, with no jump.
Harder
Hop farther to each side and pick up the pace, or hold the knee up for a beat on each landing.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Why are they called Heismans?
The move copies the pose on the Heisman Trophy, the college football award: balanced on one foot with the other knee up. In a workout you hop side to side and hit that pose on every landing.
