Summer Work Out

Girls,
As we all know school will be let out for the summer soon. Cheerleaders need endurance to be able to cheer at football games, basketball games, and competitions. What better time then the summer to get in shape for next year. I have put together a workout that you should do. If you claim that you did workout this summer and really didn’t it will show to not only to the coaches but your team as well!!!

Cardio Exercises

This should be done 3 times a week. It can be done on the same day as your Work Out
Routine, but does not have to be.

Examples:

Running
Jogging
Walking
Bicycling
Swimming
Cleaning (mopping, sweeping, vacuuming, etc.) your parents will love this!

Anything that will get your heart rate up!! This will need to be done for 30 minutes

Work Out Routine

This should be done 3 times a week, but not back to back. Take a day of rest in between
workouts.

Warm Up (2 min) - You will need to warm up before you stretch.
Examples: Jogging, jumping jacks, walking, etc.

Stretch (3 min) – Static stretching, do not bounce on the stretches
Sitting on the floor you can cover a wide range of muscles

· Legs together straight out in front and lean forward and pull toes toward body:
calves, upper back of the legs, gluts and lower back.
· Straddle legs and lean to one side, point toes, arm overhead. Reverse. Center.
Stretches inside thighs, lower back, and front of lower legs.
· Lay on back, bend knees into chest. Stretches all the back muscles. Lay on back,
bend one knee into chest them open leg out with knee bent. Reverse. (Hip Flexor)
· Diamond stretch (soles of the feet together). Stretches inside thighs and back.
· Beauty Queen Stretch: Bend one knee and cross over other leg that is extended
straight out on the floor. Rotate trunk to opposite side , i.e. if right leg is crossed
over left leg, rotate your trunk to right). Reverse. Stretches waistline (obliques)
· Clasp hands together in front of body and pull forward. Stretches arms and
shoulders. Repeat with arms overhead, and then lean to one side and reverse.
Repeat with arms clasp behind back. Stretches chest.
· One had grabs the other and pulls hand back, then push hand down. Reverse hands.
Stretches wrists
Standing Stretches
· Lift leg back and grab foot. Keep knee bent beside other leg. Reverse. Stretches
quadriceps.
· Tilt head toward shoulder. Reverse. Stretches neck.

Abdominal Work (10 min) – Used for yelling, flying, basing, spotting, tumbling, and
jumps. VERY IMPORTANT!!

1. Crunches- Lay on ground on back, bring chest up, shoulder blades off of the ground
( do not pull on neck, use your abs to do the work. 25 crunches
2. Planks- Lay on ground on stomach, place forearms on the ground and get on your
toes. Your back should be parallel with the ground and hold in abs. Hold for 30
seconds. 10 planks
3. Side Crunches- Lay on your side, put fingers at your ears and lift to the side. Use
your chest to pull you to the side. 25 side crunches on each side

Jump Exercises (10 min) – These will help get your jumps higher and we ALL need some
work on our jumps.

1. V- Sits: These strengthen the upper and lower abdominal muscles.
Begin on back with arms and legs extended
Point Toes
With quick motion, lift legs to a toe touch position and arms out in a T motion
Should resemble a toe touch
With quick motion bring them down
Control the motion at all times
10 V- Sits 3 times
2. Practice Jumps: Perform all of the jumps that you learned from the tryouts.

Push Ups – This will help your upper body strength. To hold girls up above your head you
need to have. When doing push ups you should have your hands little more than shoulder
width apart on the ground. You should bring your body about 3 inches from the ground
without touching it. You may do modified push ups if you are unable to do regular.
Modified is on your knees with your back straight. 25 push up

Cool Down (5 min) – Same as warm up and stretch some.