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.

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Heisman instructions

Step-by-step instructions

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.

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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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