WKHS Fit
Subscribe to our NewsletterWKHS CHEER Workout
How it works:
#1- Do a one song warmup
#2- Do the circuits the designated number
#3- Do 10-20 minutes of cardio
#4- Do a one song stretch
WEEK 1:
| DAY 1 | DAY 2 | DAY3 |
| LEGS (3X THROUGH) | ABS (3X THROUGH) | LEGCORE (3X THROUGH) |
| 10 BRIDGE | 15 REV CRUNCH | 10 SUMO SQUAT |
| 30s SWIMMER | 5 ELBOW-KNEE | 20s WALL SIT |
| 20s WALL SIT | 10 RUSSIAN | 10 REV CRUNCH |
| 10 SUMO SQUATS | 15 CRUNCH | 10 CRUNCH |
| 5 BURPEES | 10 SIT-UP | 10 SIT-UP |
| 10 LUNGE | 10 STANDING CRUNCH | 5 BURPEES |
| 10-20 min CHOICE CARDIO | 10-20 min CHOICE CARDIO | 10-20 min CHOICE CARDIO |
Choice Cardio: run, bike, swim, jump rope, jumping jacks, cardio workout video/routine
You should be JUMPING at least 3 times a week!!!!
Focus on form, correct whip approach-bend on 3!!!, timing, pointed toes, flexibility and height
5-Toe Touch
5-Hurdlers, each leg
5-Pike
5-Double Toe Touch
5-Combo Jumps of at least 3 jumps
You should be TUMBLING at least 1 time a week in an open gym, private session or class!!!
-Increase your level of difficulty by gaining a NEW SKILL!!!!
-Execute correct form!
-Work on combining jumps to tumbling elements, Toe Touch Tuck, Double Toe Tuck, Pike Handspring
NUTRITION!!!
You need to be fueling your body in season and out.
WHAT ARE SOME GREAT THINGS TO BE FOCUSING ON?
-WATER. Think of it as your BEST FRIEND. Have it with you everywhere you go. If you don't love water try adding fruit like lemon or orange wedges, cucumbers are a great addition as well. Hot, Cold, or on ICE. MIX it up, and DRINK!
-VARIETY. Make sure you eat something from each of the food groups every meal. Limiting any one food group can also limit your nutritients and key vitamins, which help you grow and also help your body perform as an athlete. Try something new, it might surprise you what you like.
-TIMING. Eat multiple meals throughout the days. Do not skip Breakfast and Lunch and eat a Big Dinner. Eating throughout the day will get your metabolism pumping, and your body working correctly
It is crucial that you STRETCH every day!!!!!
Commit to improving your skills and working hard to become the BEST you can be!!
Running a mile (or more!) on days you aren’t doing the circuit workout with help your endurance and prepare you for your season! ; )
