Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Abs, lower back
Equipment: No equipment
1. Stand tall with your feet hip width apart and with your knees slightly bent.
2. Jump onto your right foot and pull your left knee up and toward your right shoulder.
3. Jump onto your left foot and pull your right knee up and toward your left shoulder.
4. Keep jumping between feet until set is complete.
PROPER FORM AND BREATHING PATTERN
Tighten your core and bring your knee up as high as you can. Switch quickly between legs and jump on the balls of your feet. Face forward, maintain a smooth and steady breathing pattern and relax your head and neck.
The Heisman shuffle is a plyometric move that helps develop agility, balance and flexibility. This exercise gives you a great cardio boost and helps you improve your stamina, endurance and fitness level.
SETS AND REPS
Start with 30 seconds to 1 minute sets or complete 2 or 3 sets of 12 to 16 repetitions. Start slowly, pay attention to your form and, as you get more comfortable, increase your speed.
To calculate the number of calories burned doing the heisman shuffle, enter your weight and the duration of the exercise: