SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Ankle Hops | Illustrated Exercise Guide

Ankle hops exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/ankle-hops/

Primary muscles: Calves
Secondary muscles: Legs, hips
Equipment: No equipment

ANKLE HOPS INSTRUCTIONS

1. Stand straight with your hands by your sides and with your feet hip-width apart.
2. Bounce off the floor in a quick, repetitive move.
3. Repeat the movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your knees soft, breathe slowly and bounce off the floor as fast as you can. Maintain your back straight, face forward and keep a steady pace to get your heart rate up.

EXERCISE BENEFITS

The ankle hops exercise is a great alternative to the jump rope exercise. It strengthens your heart and your muscles and increases aerobic fitness. If you increase the speed of your jumps and start adding frontal and sagittal movements, you’ll also see a boost in your agility, coordination, and speed.

DEMONSTRATION

Ankle hops exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/ankle-hops/

SETS AND REPS

Add the ankle hops exercise to your warm up routine and repeat the exercise for 30 seconds to 1 minute. You can also bounce from side to side, front to back or in a square. When you add these variations you’re increasing the challenge and getting, not only an amazing cardio boost but also a great lower body workout.

CALORIES BURNED

To calculate the number of calories burned doing ankle hops, enter your weight and the duration of the exercise:

RELATED WARM UP EXERCISES

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Squat side kick
Lunge twist
March in place
High kicks

WORKOUT ROUTINES


  • Cardio & Core Beginner Workout Routine For Women / @spotebi


  • 10 Minute No Equipment Full Body Warm Up / @spotebi


  • At Home No Equipment Lower Body Warm Up Exercises / @spotebi


  • At Home Full Body Dynamic Warm Up Exercises / @spotebi

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Carrot & Tomato Soup With Homemade Red Chili Paste Recipe / @spotebi

    This creamy dreamy and oh so delicious carrot and tomato soup with … [Read More...]

    Egg & Potato Salad with Herbs & Lemon Dijon Vinaigrette Recipe / @spotebi

    This egg and potato salad tossed in a lemony Dijon dressing with fresh … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    This One-Pot Italian Minestrone Soup Recipe is inspired by the hearty … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese Recipe / @spotebi

    Set yourself up for the day with this easy recipe of Baked Eggs with … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved