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Cheerleading Workout Plan
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Cheerleading Workout Plan

30 Days / 4 Days per Week / Intermediate
  • Improve Cardio
  • Gain Strength
  • Get Toned
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2 ratings
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Cheerleading Circuit Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:10:00 None
3 10 None
3 10 None
3 10 None
3 10 None
3 10 None
1 00:01:00 None
3 10 1.0
1 00:00:30 None
00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None

Notes:

The first 5 minutes of running on the treadmill is a warm up.

This cheerleading workout can be done 1-2 times a week and is designed to work the entire body. It is a circuit style workout so this means for this particular workout you are going to complete the first set of every exercise in a superset, rest, and then go back and complete the second set, and so on...... For example, the first superset starts with walking lunge and ends with the knee push-up. After going through and completing all three sets as noted above you will then finish with the jump rope superset which will be completed one time (if you feel you can do it again then take a brief rest and go for it, push yourself).

Along with this workout you should be stretching daily. Being a cheerleader requires you to have a strong base and core. The goal of this workout is to help you tone up and to give you a strong base and core.

Cheerleading Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Plank   Video icon
1 00:01:00 None
1 00:00:30 None
3 10 1.0
3 20 1.0
3 10 1.0

Notes:

This abs workout should be done 2-3 times a week. Having a strong core will not only help you to be a better cheerleader but it will also help to prevent injuries. Along with giving you a strong core this workout will help tone your midsection.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Chest blue Shoulders blue Biceps blue Forearms blue Quads blue Triceps blue Glutes blue Hamstrings blue Calves blue Outerthighs blue Groin blue Abs blue Hipflexors blue Middleback blue Lowerback blue Calves orange Shoulders orange Quads orange Triceps orange Chest orange Abs orange Outerthighs orange
Kiley Dinning
almost 2 years ago #

i love it thank you

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