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Illustration of the Pogo Hops: Stiff ankles, minimal knee bend - bounce off the balls of the feet.
isolation · Cardio

Pogo Hops

Pogo Hops is an isolation cardio movement for calves, using no equipment. 4 sets of 30-45s, 1 min rest.

Primary muscle
Calves
Equipment
None — bodyweight
Difficulty
Beginner
Sets and reps
4 × 30-45s
Rest
45s
Force
push

How to do it

  1. 1
    Set up

    Stand tall in a clear space, arms at the sides.

  2. 2
    The cue that matters

    Stiff ankles, minimal knee bend - bounce off the balls of the feet.

  3. 3
    Work it

    4 sets of 30-45s, resting about 1 minute between them.