THE “HELLO HEELS!” WORKOUT




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What You Need:


The Low Down: 20 reps, 20-30 sec rest between, 2+ rounds

Twisted Skips

Jump off one leg as high as you can, lifting your opposite knee hip height or above. As you do this, twist your torso over your knee to work your core as well
Jump off one leg as high as you can, lifting your opposite knee hip height or above. As you do this, twist your torso over your knee to work your core as well
Land and repeat on other side. Both sides = 1 rep
Land and repeat on other side. Both sides = 1 rep

Sumo Squat

Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward.
Begin in a wide stance, feet wider than hip distance apart and toes angled out. Turn your toes outwards as much as possible without rolling your ankles forward.
Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you've gone too far
Squat low, keeping your chest up, shoulders back and heels on the ground TIP: If your heels lift, you’ve gone too far
Root through your heels and press back to starting position
Root through your heels and press back to starting position

Weighted Calf Raises

Begin with feet together. Shoulders should be rolled back and down, butt squeezed. TIP: You can also do these with a HIIT bar on your shoulders or holding on to something for balance
Begin with feet together. Shoulders should be rolled back and down, butt squeezed. TIP: You can also do these with a HIIT bar on your shoulders or holding on to something for balance
Squeezing your butt, press through the balls of your feet, lifting you heels off the ground. Really squeeze and pull up through your legs TIP: your ankles should not wobble or bow outwards. Make sure they stay in line with the balls of your feet
Squeezing your butt, press through the balls of your feet, lifting you heels off the ground. Really squeeze and pull up through your legs TIP: your ankles should not wobble or bow outwards. Make sure they stay in line with the balls of your feet
With control, slowly lower your heels back to the ground TIP: A good way to focus on resisting on the way down is to think of a string pulling you up taller as you lower.
With control, slowly lower your heels back to the ground TIP: A good way to focus on resisting on the way down is to think of a string pulling you up taller as you lower.

High Knee Jump Lunge (per side)

Begin In a low lunch position. Make sure your front food heel is firmly rooted in to the floor.
Begin In a low lunch position. Make sure your front food heel is firmly rooted in to the floor.
Pressing off your front foot, jump. As you do this, swing your back knee forward, hip height or higher
Pressing off your front foot, jump. As you do this, swing your back knee forward, hip height or higher
Land back in low lunge position. TIP: keep your chest up and squeeze your butt the whole time. Go low, but don't let your back knee hit the floor!
Land back in low lunge position. TIP: keep your chest up and squeeze your butt the whole time. Go low, but don’t let your back knee hit the floor!


Read more: http://www.bodyrock.tv/workouts/bodyrock/hello-heels-workout/#ixzz3n32fztgH
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