Quick Cheerleading Workouts

Quick Cheerleading Workouts

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Buddy up with other teammates or friends to help keep working out more fun.

Christopher Robbins/Digital Vision/Getty Images

Staying in shape for cheerleading can be both demanding and intense. Full cheerleading workouts can take up a lot of time during the week, but there are some easier ways to help stay in shape during down times or between practice and workout sessions. Working out doesn't always have to be grueling, and it can easily be fun and rewarding.

Using Time Wisely

Set a stopwatch in 30-second alarm increments. Switch your workout routine every 30 seconds to keep things interesting, as well as to work out more muscle groups. For example, try 30 seconds of jumping jacks, followed by 30 seconds of pushups, then 30 seconds of jumping rope. This will make 10 to 15 minutes of workout time fly by.

Treadmill Sprinting

Using a treadmill, attempt short 30-second sprints between the 6.0 and 9.0 setting. You can also practice sprinting with a stopwatch as well, but it can be easier to gauge distance and speed while using a treadmill. Sprinting on a regular basis will help burn body fat and strengthen the hamstrings.

Hold That Pose

One of the most important things in cheerleading is to keep that pose steady. Practice holding poses in your down time, such as a T-motion or a high V pose. To help build resistance and strength for poses, try ankle weights held in the hand.


Plyometric exercises are fast-paced and can also help provide some core power. Try exercises such as squat jumps, ball throws and box jumps for about two minutes per exercise, taking a two-minute break between sets.

Cheerleading Crunches

Crunches are an excellent and quick cheerleading workout. Rotate regular crunches with variations, such as freezing up and going into a T-motion, crossing feet at the ankle for a full-body crunch and rotating the arms with them straight and over the head.