FastFit BETA
BeginnerAerobic Dance
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Speed for this exercise

Heel Jack

Full Body Tier A in Aerobics Bodyweight Compound Dynamic
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2sets
60stime
15srest
~8.6kcal/min

How to do it

Muscles worked

Secondary
CalvesQuadricepsShoulders

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
  • Barely felt itNot sweating yet? Make every move bigger and add arms.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep your weight over the standing foot; the heel only taps.
  • Pull the toes up on the tapping foot to feel the shin work.

Common mistakes

  • Reaching the heel so far forward that you lean back.

Breathing

Breathe steadily, exhaling as the heel taps out.

Equipment needed

Bodyweight
You have it

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