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
Mobility
Overhead To Floor Stretch with trainwell
Overhead To Floor Stretch
The Overhead to Floor Stretch is a great exercise that gently stretches most of your body, with a special emphasis on your back and hamstrings. By reaching up and then slowly bending over to touch the floor, you can increase your full body flexibility and enhance your overall range of motion. This exercise can also help in improving posture and reducing instances of backaches.
Try it out
Bodyweight
Bosu Push Up with trainwell
Bosu Push Up
The Bosu Push Up is a fusion of strength training and balance work that targets your arms, chest, and core. It boosts upper body strength, core stability, and muscular balance, ideal for building strength and stability.
Try it out
Strength
Dumbbell Lunge To Donkey Kick with trainwell
Dumbbell Lunge To Donkey Kick
The Dumbbell Lunge to Donkey Kick is a dynamic lower body exercise boosting core stability and leg strength. It intensely works out your thighs, glutes, buttocks, and hamstring for effective muscle toning.
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