The "Hello Heels!" Workout - BodyRock
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The "Hello Heels!" Workout

May 18, 2015 2 min read

You read right ladies! Looking for the ultimate gams in heels? This oughtta do the trick! These 4 moves are going to tone your calves, hamstrings, quads....oh yeah...and lift that booty! Do these solo or add them to your regular routine you'll be rocking those oh-s0-cute espadrilles in no time (or, you know...tennis shoes....whatever makes you feel sexiest!) What You Need: bar_weights_v2_1024x1024 The Low Down: 20 reps, 20-30 sec rest between, 2+ rounds

Twisted Skips

[caption id="attachment_70169" align="alignnone" width="533"]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[/caption] [caption id="attachment_70170" align="alignnone" width="533"]Land and repeat on other side. Both sides = 1 rep Land and repeat on other side. Both sides = 1 rep[/caption]

Sumo Squat

[caption id="attachment_70171" align="alignnone" width="533"]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.[/caption] [caption id="attachment_70172" align="alignnone" width="533"]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[/caption] [caption id="attachment_70173" align="alignnone" width="533"]Root through your heels and press back to starting position Root through your heels and press back to starting position[/caption]

Weighted Calf Raises

[caption id="attachment_70175" align="alignnone" width="533"]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[/caption] [caption id="attachment_70176" align="alignnone" width="533"]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[/caption] [caption id="attachment_70177" align="alignnone" width="533"]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.[/caption]

High Knee Jump Lunge (per side)

[caption id="attachment_70178" align="alignnone" width="533"]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.[/caption] [caption id="attachment_70179" align="alignnone" width="533"]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[/caption] [caption id="attachment_70180" align="alignnone" width="533"]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![/caption]    

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