The Train2Cheer™ Strength & Conditioning workout was developed specifically for cheerleaders and dancers ranging in ages from 12 to 30 years old. The main objective of the workout is to increase cardio and muscular endurance resulting in stronger cheerleading and dance performances. The workout is comprised of low impact and high impact cardio exercises as well as a focus on strength training. Now, we know that working out can be boring and tedious, especially for the younger kids. That’s why we incorporated high-energy music into the workout, which makes it a little easier to get through. Each of the 10 tracks that are included in the 45-minute workout includes different sequences of exercises all choreographed to the music. The songs were carefully chosen for each track and exercise sequences. The workout starts with a warm-up and progresses into higher impact cardio tracks for the first 15 minutes. After the heart rate is almost at its peak, a mixed interval track will level the heart rate before we take you down for the upper body workout for some strength training. The second half of the workout is high impact cardio, a jump cardio track and finishing with abs and stretching. The combination of these exercises will target the different muscles and body movements that pertain to competitive cheerleading and dance.
General Strength & Conditioning Tips
Condition on a weekly basis
Always stay hydrated
Maintain good technique
Set fitness goals
Don’t stretch when the body is cold
Take time to stretch after physical exercise
Practice good nutrition
Incorporate the Workout Into Your Practice
Not only can this workout be used at home, but also it can be implemented into your cheerleading practice for strength and conditioning. We cannot preach enough conditioning for cheerleaders and dancers in order to improve routines and overall physical health. We recommend doing the full workout 2 to 3 times per week. This type of advanced physical fitness will sharpen movements, increase strength in stunting and tumbling and increase endurance during routines. We also suggest incorporating different parts of the workout into practice. Choose any combination of the cardio tracks or strength training tracks depending on what type of workout you want to achieve.