Friday, August 29, 2008
Thursday, August 28, 2008
To be ordered A.S.A.P.
These are the Nike Sideline Cheer Shoes that we will be wearing this year. Please get them ordered as soon as possible. You can order them from http://www.teamcheer.com/
FREE SHIPPING on orders over $100. Enter the code: TFSM8 to get free shipping.
Wednesday, August 13, 2008
The Strong Cheerleader Work Out
To be done AT LEAST 3 Times a week......
POP SQUATS: 2 sets of 25
From a standing position, jump out to a squatting position (knees not poking over toes and at a 90 degree angle w/ a flat, upright back) then jump back to standing.
PUSH-UPS: 2 sets of 20
LUNGES: 2 sets of 25
UP & DOWNS: 2 sets of 10
From a standing position, bend down and touch the floor, jump your feet out to plank (a push-up position), Do a push-up, jump your feet apart, then back together (in plank), then jump your feet back to your hands and stand up for 1 Up & Down.
SIT-UP SETS: 2 sets
25 Russian Twists, 25 crunches, 25 lower-ab crunches= 1 set
Do all three of these types of cruches without stopping to equal one set.
TOE TOUCH LEG LIFTS: 20 each side
Sitting in a V stretch, placing both hands in front of you and keeping your back strait, lift one leg 3-4 inches off the floor 20 times, switch to the other leg and do 20 lifts, and then lift both legs at the same time 20 times.
CARDIO: 20 min.
Running, SPEED-walking, aerobics, biking, dancing, swimming, hiking.....whatever you like to do, just get your heart rate up for 20 min.
POP SQUATS: 2 sets of 25
From a standing position, jump out to a squatting position (knees not poking over toes and at a 90 degree angle w/ a flat, upright back) then jump back to standing.
PUSH-UPS: 2 sets of 20
LUNGES: 2 sets of 25
UP & DOWNS: 2 sets of 10
From a standing position, bend down and touch the floor, jump your feet out to plank (a push-up position), Do a push-up, jump your feet apart, then back together (in plank), then jump your feet back to your hands and stand up for 1 Up & Down.
SIT-UP SETS: 2 sets
25 Russian Twists, 25 crunches, 25 lower-ab crunches= 1 set
Do all three of these types of cruches without stopping to equal one set.
TOE TOUCH LEG LIFTS: 20 each side
Sitting in a V stretch, placing both hands in front of you and keeping your back strait, lift one leg 3-4 inches off the floor 20 times, switch to the other leg and do 20 lifts, and then lift both legs at the same time 20 times.
CARDIO: 20 min.
Running, SPEED-walking, aerobics, biking, dancing, swimming, hiking.....whatever you like to do, just get your heart rate up for 20 min.
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