WKHS 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! ; )