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

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

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

Mobility

Bear Crawl

Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.

Try it out

Bodyweight

Floor IYT

Perform the Floor IYT exercise for shoulder, upper back and core strengthening. Lying prone, move arms in 'I', 'Y', 'T' formations, enhancing shoulder mobility and posture while boosting upper body stability.

Try it out

Bodyweight

X TRX Reverse Fly

The X TRX Reverse Fly exercise targets your upper body, improving strength and stability in shoulders and back. Extended arm movement mimics a "flying" motion, making this a challenging yet beneficial exercise for upper body strength.

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