Cheerleader Workout Plan

If you think that being a cheerleader is just all about spunk and sass, then think again. The physical demands of cheerleading are in fact more than what you’d expect as cheerleading exercises are nothing short of high-intensity workout routines that would blow your mind.

To prove that point, here are some of the common strength and endurance training cheerleaders go through regularly, just to ensure they maintain they physical form as well as sustain their muscle that allows them to execute those fast-paced routines and death-defying stunts.

The Warm Up

  • It all starts with warm up exercises to prep their bodies and stretch their muscles for their strength routines, followed by exercise routines to test power and endurance for long dance routines.
  • This takes about 30 minutes and includes the use of free weights.

Sideline Squats

  • Starting off with standing straight up and legs spread apart, proceed to a squatting position while keeping the heels flat on the ground then slowly move back up.
  • Do this process 15 times.

Jet Fuel Lunges

  • Assume a plank position on the floor but with arms extended, then step the left foot forward just right behind the wrist, hold for two seconds, then step back. Repeat the process using the right foot.
  • Repeat the set 15 times.

Flight Prep Squat

  • Stand straight up with legs apart and hold a dumbbell vertically using both hands right in front of the chest. Proceed to a squatting position while holding the weight in the same position, allow the knees to come in contact with the hips then return to the standing position.
  • Repeat the process 20 times.

Take Flight Jumps

  • Use a 20″ box for this exercise. Stand 2 to 3 feet behind the box and assume as semi-squatting position. Then propel yourself up to the box and land on top in the same position prior to launch.
  • Pause for 2 seconds then step down and repeat the same process 10 times.

Cuts on Cuts

  • Stand up and assume balancing the right foot with legs slightly bent. Make a lateral jump to the left, while landing on the left foot with the knee bent and right leg behind you. Repeat the jumping process using the opposite parts of the legs and body, moving as quickly as possible.
  • Repeat the process 10 times.

Herkie Burpees

  • From a standing position jump up and assume a plank position as you go down, bending the elbows to lower the chest to the floor. Return to the plank position and move on to assume a squat position then jump again and repeat the process.
  • Repeat 10 times.

Halftime Lunges

  • Stand with the feet spread apart, step forward with the right leg and bend the knees while dropping the hips down until the knee grazes the floor, then step back to the original position.
  • Repeat the process using the other leg and complete 12 repetitions.

Squat Thrusters

Start from a squatting position with hands placed on the floor in front of you. Launch your body upwards and extend your legs to assume a plank position, then return back to the squat position and stand upright. Repeat the entire process 10 times.

These are high-intensity workouts for strength, endurance, and muscle-firming that can match any high-intensity workouts. Use Liquid Grip to prevent accidental slip and enhance your hold between routines. 

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