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Become a POWERHOUSE Tumbler

Become a POWERHOUSE Tumbler

CORE & AB WORKOUT FOR TUMBLING


Hey you! So we hear you are looking to build up that stamina and boost your tumbling? And we are here to tell you it all starts with your CORE! YESSSSS, your core is your powerhouse..and if you want to be a powerhouse tumbler, you’ve got to focus on exercises that strengthen your abs, core, shoulders, and legs!

Don’t sweat it, the CHEERFIT team and I put together these exercise fav’s for you! Complete each exercise for 12 reps, repeat 4 rounds!  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: PLANKJACKS

FOCUS AREA: shoulders & core

EXERCISE 2: TUCK DRILLS

FOCUS AREA: core

EXERCISE 3: TUCK JUMPS

FOCUS AREA: core, legs & cardio

EXERCISE 4: NEGATIVE CRUNCHES

FOCUS AREA: core & abs

CORE & AB STRENGTH FOR FLYERS

CORE & AB STRENGTH FOR FLYERS

CORE & AB STRENGTH FOR FLYERS


Hey Flyers! Today’s workout Wednesday is for YOU! We are focusing on strengthening our core & ab muscles to help you be the best flyer you can! That means, improving flexibility, body control, and balance! Sound good? Let’s go! Complete each exercise for 12 reps, repeat 3 rounds!  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: PLANK LEG LIFT

FOCUS AREA: Core & Lower Back

EXERCISE 2: JACK KNIFE

FOCUS AREA: Core

EXERCISE 3: SINGLE LEG BALANCE

FOCUS AREA: Core & Body Control

EXERCISE 4: DOUBLE CRUNCH

FOCUS AREA: Core

April CHEERFIT Challenge

April CHEERFIT Challenge

YOUR #CHEERFITSTRONG CHALLENGE

HERE IS EVERYTHING YOU NEED TO GET YOUR #CHEERFITSTRONG ON

HOW IT WORKS

  • Complete the # of reps each day of your daily exercises
  • Check in every Saturday for your bonus #cheerfitchallenge
  • Get featured by posting your results, workout pics, and videos @cheerfittraining, using the hashtag #cheerfitchallenge
  • Don’t forget to challenge your friends, teammates, and coaches by tagging them too!

YOUR DAILY CHEERFIT CHALLENGE EXERCISES 

DAILY EXERCISE #1: MONKEY JUMPS

FOCUS AREA: CORE, SHOULDERS, QUADS

DAILY EXERCISE #2: NEGATIVE CRUNCHES

FOCUS AREA: CORE, LOWER BACK

DAILY EXERCISE #3: BICYCLE CRUNCHES

FOCUS AREA: CORE

DAILY EXERCISE #4: PLANK WITH LEG KICKS

FOCUS AREA: CORE, SHOULDERS, LOWER BACK

NOW ARE YOU READY FOR YOUR BONUS #CHEERFITCHALLENGES OR WHAT????

CHECK IN EVERY SATURDAY FOR A NEW BONUS CHEERFIT CHALLENGE! GIVE THE CHALLENGE A TRY AND LET US KNOW HOW YOU DID BY POSTING A PIC / VIDEO ON IG @CHEERFITTRAINING & HASHTAG #CHEERFITCHALLENGE

CHALLENGE #1: HOW MANY PLANK JACKS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS, CARDIO

CHALLENGE #2: HOW MANY MOUNTAIN CLIMBERS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS, CARDIO

CHALLENGE #3: HOW MANY SCISSOR CRUNCHES CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, ABS

CHALLENGE #4: HOW MANY PLANK PUSH UPS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS

SHARE YOUR WORKOUT PICS @CHEERFITTRAINING ON IG AND LET US KNOW HOW YOU DID! TAG US FOR A FEATURE!

LOVING THIS WORKOUT AND WANT EVEN MORE?? BECOME A CHEERFIT AMBASSADOR

Loving these fit tips and motivation? Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates, and ambassador-only giveaways. Start your journey today!

Do THIS to to Prevent Lower Back Pain When Stunting

Do THIS to to Prevent Lower Back Pain When Stunting

BACK FLEXIBILITY FOR STUNTING


#CheerSafetyMonth reminds us all to #cheersafe! So today’s Workout Wednesday is focused on improving back flexibility & strength to PREVENT INJURY!! Can we get a high 5 on that one?? Improving your flexibility increases your range of motion.. which prevents injury and advances your stunting skills. Follow today’s workout to get that flexibility and strength you need to improve your stunting – all while being injury free!!! Complete each exercise for 12 reps, repeat 3 rounds!  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SUPERMAN V UP

FOCUS AREA: core & lower back

EXERCISE 2: CAT COW STRETCH

FOCUS AREA: core & lower back

EXERCISE 3: SQUAT HOLDS

FOCUS AREA: legs (quads)

EXERCISE 4: PLANK LEG LIFTS

FOCUS AREA: total body

Why is Flexibility Important to Improve Tumbling

Why is Flexibility Important to Improve Tumbling

FLEXIBILITY FOR TUMBLING


Whether you want to improve flexibility for back walkovers or rock that full…you NEED flexibility to improve your range of motion AND upper body strength So where do you start or what do you do? Today, we are breaking down our top 4 favorite exercises to give you the skills, strength, and flexibility you need to take that tumbling to the next level!  So let’s get to it, shall we? Complete each exercise for 12 reps, repeat 3 rounds!  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SPIDERMAN PUSHUPS

FOCUS AREA: core, shoulders, hip flexors

EXERCISE 2: PLANK PUSH UPS

FOCUS AREA: shoulders & core

EXERCISE 3: TRICEP DIPS

FOCUS AREA: triceps (arms)

EXERCISE 4: INCHWORM PUSHUPS

FOCUS AREA: hamstrings,core, chest, shoulders

Are you a Flyer?  You NEED this Workout!

Are you a Flyer? You NEED this Workout!

FLEXIBILITY FOR FLYERS


Hey flyers! Tired of stretching for HOURS and not seeing much improvement? Don’t sweat it..listen up, we’ve got your answer!! You NEED to focus on flexibility EXERCISES that improve your range of motion and increase your flexibility action. Yes, stretching is important..but so are THESE 4 exercises specifically designed for your cheer goals in mind. This week, we are focusing on lower back flexibility, hamstring & hip flexibility, and core strength! So join us! Complete each exercise for 10 reps, repeat 4 rounds! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SINGLE LEG DEADLIFT

FOCUS AREA: core strength & hamstrings flexibility

EXERCISE 2: PLANK LEG LIFTS

FOCUS AREA: core & back flexibility

EXERCISE 3: SUPERMAN V-UP

FOCUS AREA: core & back flexibility

EXERCISE 4: SINGLE LEG HIP RAISE

FOCUS AREA: core strength & hamstring flexibility