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GL's cheertastic workout

We’re rootin’ for this awesome workout that’ll get you in shape for cheer season. Get ready to watch your jumps soar and your stunts tighten up. Not on a squad? This workout is still tonsa high-flyin’ fun.
 

Cardio
Jogging or the elliptical do great work on your legs to help tone and build strength. The power you get from running helps you when stunting, and won’t leave you breathless after a dance routine. Run, jog, or use the elliptical for 30 minutes three or four times a week.  Each day will def get progressively easier, and you’ll be able to last longer and build up your endurance for those long routines.
 
Squat Jumps
They may cause ya pain, but they’re great for basing those stunts and raising your toe touches. Squatting trains thighs, hips and your butt, and will give you greater power. Stand with feet hips-width apart, hands in the air, and flex your abs to increase the abdominal workout.  Slowly bend your knees, and try to go low enough so that your butt is in line with your knees at a 90-degree angle. Then jump up using all your leg strength and return back to squat position. Do 2 sets of 30.
 

Flutter Kicks
Attention flyers: These totally help your cradles look flawless and keep you tight in the air. Work your way to better abs with flutter kicks. Lay on the floor with hands at your side.  Raise your legs 6 in. of the ground and keep your head up. Slowly lift your legs of the ground and kick them as if you’re swimming for 10 seconds. Then hold both feet together 6 inches off the floor for another 10 seconds. Rest and repeat this sequence 3 times.
 
Lunges
Lunges are also a great way to build calf and thigh muscles. Start with your feet together and then take a large step forward with your right foot, bend both knees without touching the floor. Then bring back leg back together with your right, and repeat with the left. Repeat 12-15 times on each leg.
 

Arm Circles
Arm muscle is needed to keep your flyer in the air. They also help give you perfect arm positions and punches during your cheers. Standing up, hit a “T” position with your arms and move your arms in very tiny circles. Repeat 25 times in both directions for ultimate strength. Even though it hurts try not to lower those arms. Take a 15 second rest and repeat again.
 
Wall Sits
Build strength without even moving a muscle. Simply sit against a wall as if you are sitting in a chair. Keep your legs at a 90-degree angle for a killer workout. Hold this position for 1 minute and then rest. Do another repetition after resting your legs for another minute.
 

Bird Hold
Flyers totally benefit from these workouts, as well as tumblers who flip their way across the field and courts. Lie on your stomach with arms in a “T” position. Arch your back as much as you can, so that only your hips and lower abs touch the floor. Push arms back in small movements. Repeat 30 times. This works your back and back shoulder muscles for awesome arches in back flips and cradles.

BY NATALIE VARGAS ON 11/22/2010 7:00:00 AM

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