Cheerleading Workout Plan

4 Weeks / 2 Days per Week / Intermediate

2 ratings

Workout Summary

The Cheerleading Workout Plan is a complete workout to improve cardiovascular endurance, muscle tone and strength. The cheerleading exercise plan also includes exercises to improve strength in the abs and waist. Cheerleaders require exceptional muscular strength and endurance to perform stunt... more

The Cheerleading Workout Plan is a complete workout to improve cardiovascular endurance, muscle tone and strength. The cheerleading exercise plan also includes exercises to improve strength in the abs and waist.

Cheerleaders require exceptional muscular strength and endurance to perform stunts and acrobats. This workout routine for cheerleaders is particularly challenging, but tailored to meet the needs of these competitive athletes.

Cheerleading Exercises

A cheer workout plan must include cheerleading exercises that specifically build the kind of strength that cheerleaders need. Big, bulky muscles trained on weight machines are not useful in this sport. Lean muscles that can hold a static position, like a yoga pose, for five minutes but cannot lift the weight of another person are equally inappropriate.

A workout routine for cheerleaders must build functional strength that uses multiple muscle groups concurrently while still allowing a person to move quickly, produce significant force and maintain balance on an unstable surface.

Cheerleading bases need the strength to throw flyers in the air and hold up other members of the squad. Flyers need the strength to jump high and the core strength to maintain balance in static positions. To address these challenges, the cheerleader workout includes exercises like the dumbbell squat and press that works muscles of the upper and lower body at the same time.

The cheerleader workout routine also includes cheerleading exercises like the plank and swiss ball crunch for core strength. A cheerleader with a weak core is vulnerable to injuries in their lower back and spine.

Cardio Benefits

Cheerleader workouts cannot be only about muscle strengthening. Cheerleaders expend significant energy running, jumping and flying. They perform both dynamic gymnastic moves and dance moves. Cheerleaders' cardiovascular systems have to be strong enough to get through long practices and competitions without fatiguing.

The cheerleader workout plan has a circuit training routine to increase endurance. The cheerleading exercise routine pairs strength training exercises with cardio. Each of the four rotations includes running on the treadmill and various intense jump roping exercises.

Each of these is a cheerleading exercise because each improves the athletic performance ability of the person doing the cheerleaders workout.

Cheerleading Workout Routine

This workout routine for cheerleaders is a four day per week plan that includes the two workouts: the cheerleading circuit workout and the cheerleading core workout.

Each of the two cheerleading workouts has moving exercises like knee push-ups and crunches, which are performed in three sets of 10 to 30 repetitions. The workouts also include isometric exercises, such as holding a side plank star for 30 to 45 seconds. These static exercises build stabilization strength and muscular endurance.

The entire four-day plan can easily fit into a cheerleading workout schedule.

Workout routines for cheerleaders are challenging, but the benefits shown in stronger legs, arms, shoulders, backs, chests and abs, as well as improved balance, coordination, muscular endurance and cardio endurance make the workouts well worth the effort.

Cheerleading Workout Plan

4 Weeks / 2 Days per Week / Intermediate

2 ratings
Cheerleading Workout Plan

Cheerleading Workout Plan

4 Weeks / 2 Days per Week / Intermediate

2 ratings

Workout Summary

The Cheerleading Workout Plan is a complete workout to improve cardiovascular endurance, muscle tone and strength. The cheerleading exercise plan also includes exercises to improve strength in the abs and waist. Cheerleaders require exceptional muscular strength and endurance to perform stunt... more

The Cheerleading Workout Plan is a complete workout to improve cardiovascular endurance, muscle tone and strength. The cheerleading exercise plan also includes exercises to improve strength in the abs and waist.

Cheerleaders require exceptional muscular strength and endurance to perform stunts and acrobats. This workout routine for cheerleaders is particularly challenging, but tailored to meet the needs of these competitive athletes.

Cheerleading Exercises

A cheer workout plan must include cheerleading exercises that specifically build the kind of strength that cheerleaders need. Big, bulky muscles trained on weight machines are not useful in this sport. Lean muscles that can hold a static position, like a yoga pose, for five minutes but cannot lift the weight of another person are equally inappropriate.

A workout routine for cheerleaders must build functional strength that uses multiple muscle groups concurrently while still allowing a person to move quickly, produce significant force and maintain balance on an unstable surface.

Cheerleading bases need the strength to throw flyers in the air and hold up other members of the squad. Flyers need the strength to jump high and the core strength to maintain balance in static positions. To address these challenges, the cheerleader workout includes exercises like the dumbbell squat and press that works muscles of the upper and lower body at the same time.

The cheerleader workout routine also includes cheerleading exercises like the plank and swiss ball crunch for core strength. A cheerleader with a weak core is vulnerable to injuries in their lower back and spine.

Cardio Benefits

Cheerleader workouts cannot be only about muscle strengthening. Cheerleaders expend significant energy running, jumping and flying. They perform both dynamic gymnastic moves and dance moves. Cheerleaders' cardiovascular systems have to be strong enough to get through long practices and competitions without fatiguing.

The cheerleader workout plan has a circuit training routine to increase endurance. The cheerleading exercise routine pairs strength training exercises with cardio. Each of the four rotations includes running on the treadmill and various intense jump roping exercises.

Each of these is a cheerleading exercise because each improves the athletic performance ability of the person doing the cheerleaders workout.

Cheerleading Workout Routine

This workout routine for cheerleaders is a four day per week plan that includes the two workouts: the cheerleading circuit workout and the cheerleading core workout.

Each of the two cheerleading workouts has moving exercises like knee push-ups and crunches, which are performed in three sets of 10 to 30 repetitions. The workouts also include isometric exercises, such as holding a side plank star for 30 to 45 seconds. These static exercises build stabilization strength and muscular endurance.

The entire four-day plan can easily fit into a cheerleading workout schedule.

Workout routines for cheerleaders are challenging, but the benefits shown in stronger legs, arms, shoulders, backs, chests and abs, as well as improved balance, coordination, muscular endurance and cardio endurance make the workouts well worth the effort.

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Get Toned

Equipment Needed

  • Jump Rope
  • Exercise Mat
  • Dumbbells
  • Fitness Ball
  • Treadmill
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Outer Thighs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
00:00:30
-- -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The first 5 minutes of running on the treadmill is a warm up.

This cheerleading workout can be done 1-2 times a week and is designed to work the entire body. It is a circuit style workout so this means for this particular workout you are going to complete the first set of every exercise in a superset, rest, and then go back and complete the second set, and so on...... For example, the first superset starts with walking lunge and ends with the knee push-up. After going through and completing all three sets as noted above you will then finish with the jump rope superset which will be completed one time (if you feel you can do it again then take a brief rest and go for it, push yourself).

Along with this workout you should be stretching daily. Being a cheerleader requires you to have a strong base and core. The goal of this workout is to help you tone up and to give you a strong base and core.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Exercise thumb
Obliques / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This abs workout should be done 2-3 times a week. Having a strong core will not only help you to be a better cheerleader but it will also help to prevent injuries. Along with giving you a strong core this workout will help tone your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Outer Thighs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
00:00:30
-- -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The first 5 minutes of running on the treadmill is a warm up.

This cheerleading workout can be done 1-2 times a week and is designed to work the entire body. It is a circuit style workout so this means for this particular workout you are going to complete the first set of every exercise in a superset, rest, and then go back and complete the second set, and so on...... For example, the first superset starts with walking lunge and ends with the knee push-up. After going through and completing all three sets as noted above you will then finish with the jump rope superset which will be completed one time (if you feel you can do it again then take a brief rest and go for it, push yourself).

Along with this workout you should be stretching daily. Being a cheerleader requires you to have a strong base and core. The goal of this workout is to help you tone up and to give you a strong base and core.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 00:01:10
1 -- 00:01:10 -- -- --:--
Exercise thumb
Obliques / Expert
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This abs workout should be done 2-3 times a week. Having a strong core will not only help you to be a better cheerleader but it will also help to prevent injuries. Along with giving you a strong core this workout will help tone your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
00:00:45
-- -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The first 5 minutes of running on the treadmill is a warm up.

This cheerleading workout can be done 1-2 times a week and is designed to work the entire body. It is a circuit style workout so this means for this particular workout you are going to complete the first set of every exercise in a superset, rest, and then go back and complete the second set, and so on...... For example, the first superset starts with walking lunge and ends with the knee push-up. After going through and completing all three sets as noted above you will then finish with the jump rope superset which will be completed one time (if you feel you can do it again then take a brief rest and go for it, push yourself).

Along with this workout you should be stretching daily. Being a cheerleader requires you to have a strong base and core. The goal of this workout is to help you tone up and to give you a strong base and core.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 00:01:15
1 -- 00:01:15 -- -- --:--
Exercise thumb
Obliques / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This abs workout should be done 2-3 times a week. Having a strong core will not only help you to be a better cheerleader but it will also help to prevent injuries. Along with giving you a strong core this workout will help tone your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
00:00:45
-- -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The first 5 minutes of running on the treadmill is a warm up.

This cheerleading workout can be done 1-2 times a week and is designed to work the entire body. It is a circuit style workout so this means for this particular workout you are going to complete the first set of every exercise in a superset, rest, and then go back and complete the second set, and so on...... For example, the first superset starts with walking lunge and ends with the knee push-up. After going through and completing all three sets as noted above you will then finish with the jump rope superset which will be completed one time (if you feel you can do it again then take a brief rest and go for it, push yourself).

Along with this workout you should be stretching daily. Being a cheerleader requires you to have a strong base and core. The goal of this workout is to help you tone up and to give you a strong base and core.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 00:01:20
1 -- 00:01:20 -- -- --:--
Exercise thumb
Obliques / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This abs workout should be done 2-3 times a week. Having a strong core will not only help you to be a better cheerleader but it will also help to prevent injuries. Along with giving you a strong core this workout will help tone your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hamstrings secondary Biceps secondary Glutes secondary Lower back secondary Hip flexors secondary Groin secondary Middle back secondary Calves primary Abs primary Quads primary Obliques primary Triceps primary Shoulders primary Outer thighs primary Chest primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Get Toned

Equipment Needed

  • Jump Rope
  • Exercise Mat
  • Dumbbells
  • Fitness Ball
  • Treadmill

151 people started this plan

1 Review

Cheerleading Workout Plan

Workout Goals

  • Improve Cardio
  • Gain Strength
  • Get Toned

Equipment Needed

  • Jump Rope
  • Exercise Mat
  • Dumbbells
  • Fitness Ball
  • Treadmill

151 people started this plan