Cheer tips Archives

The Halloween BOO-tcamp Workout

by Danielle Donovan | Oct 30, 2019 | Blog, Cheer tips, Fit tips, free

It’s time to get FIT & FESTIVE with the Halloween BOO-tcamp workout!

Today’s total body workout is a sneak peek of the workouts (and fun) you’ll get inside the CHEERFIT Program.

You’ll feel soooo energized after doing this workout you might even scare yourself ~ BOO! Happy Halloween!!

PS – snap a sweaty selfie or video and TAG us @cheerfittraining of you doing this workout in your HALLOWEEN costume ~ best sweaty selfie in costume will win a $25 gift card to the CHEERFIT Shop!!

THE HALLOWEEN BOO-tcamp WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help you take your skills to the next level. Each exercise is focused on building endurance, stamina and strength to give you the power to go FULL OUT! Go slow and controlled with each exercise – and most importantly HAVE FUN! Share your results and workout pics with us @cheerfittraining.

EXERCISE #1: SIDE TO SIDE BURPEE

FOCUS AREA: cardio, power, shoulders, core, and total body

EXERCISE #2: SCISSOR CRUNCHES

FOCUS AREA: core & lower back

EXERCISE #3: PLANK JACK SQUAT

FOCUS AREA: core, shoulders, lower body & cardio

EXERCISE #4: 3 WAY LUNGES

FOCUS AREA: core, quads, hamstrings, & hip flexors

EXERCISE #5: TRICEP DIPS

FOCUS AREA: core & triceps (back of arms)

We can’t wait to see you snap a sweaty selfie or video and TAG us @cheerfittraining of you doing this workout in your HALLOWEEN costume ~ best sweaty selfie in costime will win a $25 gift card to the CHEERFIT Shop!!

There you have it, your sneak peek of one of the 100s of cheer workouts we offer in the CHEERFIT Program! Special Halloween TREAT – join now and get a $5, $10, or $40 giftcard for joining! CLICK HERE and use code BOO~ expires 10/31/19!

Top 4 Exercises to Boost Endurance & Go Full Out

by Danielle Donovan | Sep 26, 2019 | Blog, Cheer tips, Fit tips, free

Competition season is around the corner (woo hoo!!) and it’s time to focus on boosting our stamina and endurance to go FULL OUT! We want to help you give it 110% when you hit the mat!! To help you gear up we created an endurance workout for you! Follow the workout below and TAG us @cheerfittraining in your workout pics!

Now is the time to focus on kicking it up a notch – and here at CHEERFIT we are here to help you every step of the way with weekly cheer workouts, motivation, fit tips, and support! www.cheerfittraining.com/join

CHEERFIT ENDURANCE WORKOUT

Share your results and workout pics with us @cheerfittraining.

EXERCISE #1: MOUNTAIN CLIMBERS

FOCUS AREA: core, cardio, shoulders, and endurance

EXERCISE #2: BURPEES

FOCUS AREA: power, core, shoulders, total body, and endurance

EXERCISE #3: DONKEY KICKS

FOCUS AREA: core, cardio, shoulders, endruance, legs

EXERCISE #4: REVERSE CRUNCHES

FOCUS AREA: core

So – there you have it, your sneak peek of one of the 100s of cheer workouts we offer in the CHEERFIT Program!

We can’t wait to welcome you to the CHEERFIT fam – togeteher we will strengthen, motivate, and encourage eachother every step of the way! You are going to LOVE what CHEERFIT is all about and we can’t wait for you to join us XoXo.

The CHEERFIT Jump Workout

by Danielle Donovan | Aug 29, 2019 | Cheer tips, free

For those of you ready to kick it up a notch and get your jumps in top cheer shape for competition season – it’s time to take it to the next level! We created this free workout (which is a sneak peek of what’s included in the 30 Day Jump Challenge) to help you build power & strength in your jumps!

If you have not heard – we just launched a new #CHEERFITCHALLENGE– focused on transforming your jumps in height, power and flexibility! Each week you will get a new cheer workout designed to give you the strength and flexibility you need for your jumps. And it’s going to be AMAZING! Give this free workout a try! If you are loving it and want full access to the Jump Challenge – click here.

CHEERFIT JUMP WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help them take their skills to the next level. Each exercise is focused on strengthening and improving flexibility in the areas cheerleaders need most – hip flexor mobility, lower body strength, flexibility, and core strength. Go slow and controlled with each exercise – and most importantly HAVE FUN!

Share your results and workout pics with us @cheerfittraining.

EXERCISE #1: JUMP SQUATS

FOCUS AREA: lower body strength, quads, core

EXERCISE #2: WIDE LEGGED MOUNTAIN CLIMBER

FOCUS AREA: hip flexor mobility, core, shoulders, and power

EXERCISE #3: 3-WAY LUNGES

FOCUS AREA: hip flexor mobility, core, and lower body strength for power

EXERCISE #4: STRADDLE LEG LIFTS

FOCUS AREA: hip flexor mobility and core strength

So – there you have it, your sneak peek of the 30 Day Jump Challenge! How are you feeling champ? Are you feeling energized, stronger, and confident? Yup the CHEERFIT workouts will do that to ya! Now imagine 30 days of this – weekly workouts, daily motivation, tracking guides, and how to videos!! Imagine how much your jumps will transform? JOIN US FOR THE 30-DAY JUMP CHALLENGE!

5 Things You Need to Know for Cheerleading Tryouts

by Danielle Donovan | Apr 23, 2019 | Blog, Cheer tips, Fit tips, free, Parents Corner

Cheer tryouts are around the corner, and while exciting, they can also be a stressful experience – even for the most seasoned cheerleader. But don’t sweat it, don’t let those nerves get the best of you because I am here to share my top 5 tips to help you rock tryouts with confidence and be the best athlete you can be!

After reading this blog, I bet you’ll feel prepped, ready and ready to make your dream team!

And be sure to read this entire blog – we’ve got a special gift for you after tip #5 😱!

TIP #1: GO IN WITH CONFIDENCE

Confidence is key! Confidence plays a huge part in your success as a cheerleader. Keep your head up, make eye contact and, of course, smile! We want you to feel on top of the world and shine like the champ you are!

So how do you remind yourself, “I’m confident, I’ve got this, I am CHEERFIT Strong” . . . with a visual reminder!

Grab a hair elastic (a different color than the normal black hair elastic) or get yourself our official #CHEERFITSTRONG Bands (CLICK HERE TO GET YOUR BANDS)

Put the bands on your wrist and use this band as a visual reminder

Every time you see the band, tell yourself, “I’m confident, I’m CHEERFIT Strong!

Wear this band as much as you can – school, practice, privates, hanging with friends – and every time you see the band, remind yourself “I’m CHEERFIT Strong!”

TIP #2: FOCUS ON THE SKILLS THAT YOU’RE COMFORTABLE DOING – NOT NEW SKILLS THAT YOU’RE NERVOUS ABOUT

Why stress about getting that new skill? Your coaches know what you can do and what you are capable of. When you are over-focused on having to have this 1 new skill you tend to overstress and only think about getting that one skill, which causes you to lose focus on what you CAN DO.

Focus on what you can do and be confident in yourself – you will leave a better impression with the judges and you won’t add additional pressure on yourself during an already stressful situation.

TIP #3: PUMP YOURSELF BEFORE WALKING THROUGH THE DOOR AT TRYOUTS

Be your own cheerleader!

Pump yourself up the night before tryouts AND definitely before heading into tryouts! We love to listen to fun music, dance like no one’s watching AND do mountain climbers! This exercise is amazing because you can go as fast as you want – release any stress or nerves by doing this exercise.

As you do the exercise pump yourself up – tell yourself “I’ve got this, I am amazing, I can’t wait for tryouts”. Stand up, shake it off, SMILE, and head into tryouts feeling on top of the world!

TIP #4: FOCUS ON FITNESS

Say it with me, “fitness build strength and strength builds confidence”! We can not stress enough how important fitness is – both physically and mentally! You want to focus on exercises that will help give you the strength and flexibility to advance your jumps, tumbling, and stunting skills! Start early, have a plan and get your cheer workouts on!

Here are a few of our favorite cheer exercises to help you rock cheer tryouts. Do each for 10 reps x 3 rounds.

SINGLE LEG DEADLIFT

JUMP SQUATS

TURBO LUNGES

TIP #5: HAVE A PLAN AND START NOW

The key to success is HAVING A PLAN! And yes, this is exactly why we created the 4 WEEK Tryout Prep Plan for you! It’s jam-packed with all our best tips, tools, cheer workouts, and motivation! With this plan, you will be sure to advance your skills and walk into tryouts with confidence!

Many of us know fitness is important – but how do you know what exercise will help you get your needle, advance your tumbling, and improve power & flexibility in your jumps?

And that’s exactly where our CHEERFIT 4 Week Tryout Prep Plan comes in! Check it out . . . and remember, you need a few weeks before tryouts to start preparing – time to get started!

PS: We want to help you in every way that we can, get a FREE SET OF CHEERFIT STRONG BANDS when you sign up for the Tryout Prep Plan TODAY. CLICK HERE and FREEGIFT.

The 6 Secrets to a Strong Core & Cheer Abs

by Danielle Donovan | Nov 2, 2018 | Blog, Cheer tips, Parents Corner

Are you ready for my ultimate cheer fitness tip??

TIP #1: LESS IS MORE!

That’s right, this insider secret will save your cheerleader so much time! No more wasting precious time doing crunch after crunch after crunch! Say it with us, less IS more!

To sculpt those cheer abs and strengthen your core, do each exercise for ONLY 10 reps! I want you to go super S-L-O-W through each exercise. I promise, less is more and by going slowly through each movement you will feel those muscles working and get in an insanely better workout!

TIP #2: DO CORE EXERCISES – NOT CRUNCHES

Instead of doing crunch after crunch (which only works your upper abdominals) you want to instead focus on CORE STRENGTHENING exercises that work your entire abdominal area.

This will help your cheerleader gain body control, strength, and stability.

TIP #3: OUR FAVORITE CORE EXERCISE

OBLIQUE TWISTS

Why this exercise is awesome: it works it ALL – core, obliques, body control, balance, and stability!

TIP #4: ANOTHER FAVORITE CORE EXERCISE

LEG LIFTS

Why this exercise is awesome: This exercise again works your entire core and gives your cheerleader the strength she needs to build a strong core ..aka the foundation of every cheer skill!

TIP #5: THE GOLDEN RULE

Your core comes first!!! If you want to build strength in ANYTHING, you NEED to focus on your core strength! Parents, we suggest doing these exercises with your cheerleader to help inspire them, and hey you’ll get in a great workout too! Say it with us, win- WIN!

TIP #6: SWITCH IT UP

You want to be switching up your workout routine and incorporating different core exercises so that your athlete does not hit a plateau and nor get bored.

Need some help coming up with new workouts and exercise plans each week?

Join us to become a CHEERFIT Ambassador!

As an Ambassador you and your cheerleader will get access to hundreds of cheer workouts, fit tips, motivation, have a community to encourage you along the way AND get in on special perks like meet-ups, giveaways, media features and more!

LEARN MORE

And there you have it, The 6 Secrets to a Strong Core & Cheer Abs in 3,2,1…GO! Let me know your favorite tip, and share your fitness tips in the comments below!

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

How to make Confidence your Super Power

by Danielle Donovan | Sep 21, 2018 | Blog, Cheer tips, Fit tips, free, Parents Corner

Self confidence is a super power. Once you start believing in yourself, magic starts happening.”Confidence plays a huge role in all aspects of cheerleading. I have always believed that cheerleading is 25% physical and 75% mental. Here are some tips I have to help you stay confident.

PRACTICE BEFORE PRACTICE

As many of you know, I have been battling a mental block for about two years and still am today. Just like in everyday life, we have good and bad practices as cheerleaders. It is so easy for me to get in my head after just one skill goes wrong. One of the things my coach tells me is that you physically cannot forget how to do a skill in a day or even a week. The first time is always the hardest, get it out of the way and you will be fine! One thing that helps me is coming in early to throw a few passes before practice. This gives me time to warm myself up slowly and get my nerves out.

STOP COMPARING

One of the top tips I can give you is to stop comparing yourself to others. Everyone learns at a different pace. It is easy to get discouraged when you see your teammates working on a harder skill than you. You have to remember that a team is like a puzzle. Everyone has different strengths and brings something special to the team!

STAY POSITIVE

Positivity is key! I am my biggest critic in everything I do. This can be a little bit of a problem when it comes to cheer. Not every skill you throw is going to be perfect and that is ok. Part of the learning process as an athlete is making mistakes. You cannot let the fear of failure hold you back. Take a deep breath inhale confidence, exhale doubt and go for it! Chances are you don’t give yourself enough credit, the only one holding you back is you.

Ever since I became a CHEERFIT ambassador, the support from Danielle and my CHEERFIT family has been endless! Connecting with athletes that are going through the same thing that I am has been so helpful to me. Just knowing that you are not alone on this journey and that other cheerleaders have experienced the same thing and come out stronger is so amazing! One of the biggest lessons I have learned through my years of cheerleading is that confidence fuels dreams. Once you believe in yourself and your skills, anything is possible!

Ready to make this season the best, most confident yet? Join us and become part of the CHEERFIT Family!

BELLE FABIAN

I am sixteen years old and live in Charlotte, North Carolina. I am going on my seventh year as a competitive cheerleader and cheer at Cheer Extreme Charlotte.

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