Mobility

Heisman

The Heisman is a cardio exercise that boosts coordination, endurance, and agility. Originated from football drills, this full-body workout targets legs, core, and arms through a sprinting and side leap motion.
View all exercises
Heisman instructions
Step-by-step instructions
1
Start by standing in an athletic position with your feet shoulder-width apart and your knees slightly bent.
2
Hop on your right foot while pulling your left knee up in front at a 90 degree angle.
3
Quickly switch and repeat the movement on your left foot against your right knee.
4
Jump from side to side, keeping your abs tight and a fast pace.
5
Repeat this motion for the desired number of reps, remembering to always land gently to reduce risk of injury.
Start by standing in an athletic position with your feet shoulder-width apart and your knees slightly bent.
Hop on your right foot while pulling your left knee up in front at a 90 degree angle.
Quickly switch and repeat the movement on your left foot against your right knee.
Jump from side to side, keeping your abs tight and a fast pace.
Repeat this motion for the desired number of reps, remembering to always land gently to reduce risk of injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Half Dumbbell Burpee with trainwell
Half Dumbbell Burpee
The Half Dumbbell Burpee is a modified burpee variation. It shifts from a stand to a squat while holding dumbbells, engaging core and leg muscles, promoting strength and cardio endurance.
Try it out
Strength
Band Lateral Raise with trainwell
Band Lateral Raise
The Band Lateral Raise, an effective shoulder exercise, enhances stability, strength, and mobility by raising arms sideways with a resistance band.
Try it out
Strength
Cable Lumberjack High To Low with trainwell
Cable Lumberjack High To Low
Perform the Cable Lumberjack High To Low exercise to build strength and improve stability in your shoulders, arms, and core. This involves a chopping motion pulling a cable from high to waist-level.
Try it out
Start your fitness journey today
Enjoying exercises like Heisman, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer