The Ultimate Core Workout

by Danielle Donovan | Jan 3, 2018 | Blog, Workout Wednesday

THE ULTIMATE CORE WORKOUT

Did you know your core is your POWERHOUSE and if you want to be in top cheer shape and ready to ring in 2018 you need a strong core. But don’t sweat it, we are her to help! Today’s workout Wednesday is designed to activate your entire core and so much more : ) Get ready to get your #cheerfitstrong on and feel powerful in both body and mind. Complete each exercise for 15 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 HOLD

FOCUS AREA: core & lower back

EXERCISE 2: SCISSOR CRUNCHES

FOCUS AREA: core & hip flexors

EXERCISE 3: NEGATIVE CRUNCHES

FOCUS AREA:core

EXERCISE 4: SUPERMAN V- UPS

focus area: core & lower back

January

by Danielle Donovan | Jan 2, 2018 | Blog, Challenge

YOUR NEW YEAR’S #CHEERFITCHALLENGE

HERE IS EVERYTHING YOU NEED TO KNOW TO START OFF 2018 #CHEERFITSTRONG

CLICK HERE TO PRINT YOUR DAILY ACTION PLAN. EACH WEEK = MORE REPS!

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: PLANK PUSHUPS

FOCUS AREA: SHOULDERS, CORE

DAILY EXERCISE #2: BURPEES

FOCUS AREA: TOTAL BODY

DAILY EXERCISE #3: SPLIT SQUAT BALANCE

FOCUS AREA: HAMSTRINGS, CORE, QUADS

DAILY EXERCISE #4: NEGATIVE CRUNCHES

FOCUS AREA: CORE

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

JANUARY 6th: CHALLENGE #1: HOW MANY TUCK JUMPS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: QUADS, CORE, CARDIO

JANUARY 13th: CHALLENGE #2: HOW MANY BURPEES CAN YOU DO IN 60 SECONDS?

FOCUS AREA: TOTAL BODY

JANUARY 20th: CHALLENGE #3: HOW MANY TWIST & SHOUTS CAN YOU DO IN 60 SECONDS?

FOCUS AREA:CORE

JANUARY 27th: CHALLENGE #4: HOW MANY JUMP SQUATS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: QUADS & CARDIO

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!

Hallie Greenly

by Danielle Donovan | Dec 31, 2017 | Ambassador, Blog

“No one is too small to help.“

CHEERFIT AMBASSADOR FEATURE: HALLIE GREENLY

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

I want to share my story today as a reminder to appreciate every day and not to take anything for granted. My story begins after we returned home 12 hours after Hurricane Harvey tore my town apart. There was no water, no power, no cell service and no home to come back to. We were blessed enough to have friends in town to stay with.

There was no water, no power, no cell service and no home to come back to.

As soon as we returned, we helped. I picked up shingles torn from roofs and dragged tree limbs to the street. At noon and 6pm, I’d go to the local shopping center and help hand out warm meals to the community. I learned that no one is too small to help. I also learned that we should always be willing to help and never afraid to ask for help. After being homeless for 3 months due to the storm, we’re moved into our new house and ready to get back to our normal! Thank you CHEERFIT for helping to keep me motivated the entire time.

– CHEERFIT Ambassador Hallie Greenly

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

My team is Texas Cheerleader State Champions, Cheer World National Champions and All-Star Athletics National Champions. I also volunteered in the community to help others affected by Hurricane Harvey.

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

After being homeless for 3 months due to the storm, we’re moved into our new house and ready to get back to our normal. Being a CHEERFIT Ambassador helps me stay motivated and links me with a community of other cheerleaders with goals similar to mine.

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

Although I haven’t been a CHEERFIT Ambassador long, I’ve already felt so much love and support from this community. I can’t wait to grow with my new CHEERFIT Ambassador Family.

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

Go for it! Having support for whatever your cheer goals are is amazing!

WHAT 3 THINGS ARE ALWAYS IN YOUR CHEER BAG?

Lipstick, Snickers bar and headphones.

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Any song by Meghan Trainor

WHAT IS YOUR FAVORITE EXERCISE?

Side to side Burpees

FAVORITE QUOTE:

I can do all things through Christ who gives me strength. Phil 4:13

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

I have 2 younger sisters and one amazing Australian Shepherd. I cheer on a Senior Level 2 team in a small south Texas town

Thank you so much for sharing your amazing story Camille! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

The Final Countdown

by Danielle Donovan | Dec 27, 2017 | Workout Wednesday

THE FINAL COUNTDOWN WORKOUT

2017 is coming to an end and that means we’ve got to finish the year strong…#cheerfitstrong! Join us as we count down 2017 and bring in 2018, the best way we know how! Today’s Workout Wednesday is designed to work every muscle in your bod’ and leave you feeling confident, strong, and ready for 2018! This is your year! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: BURPEES

FOCUS AREA: total body

EXERCISE 2: PUSHUPS

FOCUS AREA: chest, core, shoulders

EXERCISE 3: BICYCLE CRUNCHES

FOCUS AREA:core

EXERCISE 4: JUMP SQUATS

FOCUS AREA: legs, cardio

EXERCISE 5: TRICEP DIPS

FOCUS AREA: triceps, core

EXERCISE 6: JUMP LUNGES

FOCUS AREA: legs, cardio

EXERCISE 7: PLANK PUSH UPS

FOCUS AREA:core, shoulders

EXERCISE 8: SIDE LUNGES

FOCUS AREA: legs, core

EXERCISE 9: TUCK JUMPS

FOCUS AREA: cardio, core, legs

EXERCISE 10: 1 MIN PLANK HOLD

FOCUS AREA: total body

The Stunt Group Workout

by Danielle Donovan | Dec 20, 2017 | Workout Wednesday

THE STUNT GROUP WORKOUT

Today, we have a very special workout planned for you AND your entire stunt group. This week’s workout focuses on flexibility for flyers, shoulder and core strength for backs, leg strength for bases, and cardio for endurance for all! So follow along with the exercises and get ready to HIT ZERO next time you take the mat. Complete each exercise for 10 reps, repeat 4 rounds with your stunt group!

We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: BURPEES

FOCUS AREA: plank push up

EXERCISE 2: PLANK PUSH UPS

FOCUS AREA: shoulders& core

EXERCISE 3: SUPERMAN V-UPS

FOCUS AREA:core & lower back

EXERCISE 4: JUMP SQUATS

FOCUS AREA: legs & cardio

Aiyana Castro

by Danielle Donovan | Dec 17, 2017 | Ambassador

“You can only be the Best (YOU) you can be.“

CHEERFIT AMBASSADOR FEATURE: AIYANA CASTRO

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

My Name is Aiyana and I’m 9 years old. I’ve just started Competitive Cheer about 10 months ago and it’s become my life .. I have learned so much about Myself, True friendship and hard work .. I’ve learned that you can only be the Best ( YOU ) you can Be .. I feel it’s important in this day and age that young girls like myself know the Value of Ourself.. that no matter how many times you fall you have to get back up and keep trying,

I’ve learned that you can only be the Best ( YOU ) you can be .. I feel it’s important in this day and age that young girls like myself know the Value of Ourself.

Life isn’t easy but with hard work and determination, you can achieve anything you put your mind to. It’s important not to compare ourselves to others to know we are Beautiful and Unique in our own way. For all the girls who had been told u can’t do it, please know you can! Prove them all wrong and prove to yourself you CAN… For those who don’t feel pretty enough take a minute and think how boring the world would be if we all looked and acted the same! Your Beautiful in your OWN way always know that.

Love,

– CHEERFIT Ambassador Aiyana Castro

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

I’ve learned that you can only be the Best ( YOU ) you can Be .. I feel it’s important in this day and age that young girls like myself know the Value of Ourself

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

I truly love what CHEERFIT stands for and how the CHEERFIT family is a safe place for girls to go to!

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

I truly love being part of this community and family!

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

It’s amazing and I’m so proud to be apart of this family

WHAT IS YOUR FAVORITE EXERCISE?

Stretches

FAVORITE QUOTE:

“I’ve learned that you can only be the Best ( YOU ) you can be”

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

Bases and Backs Workout

by Danielle Donovan | Dec 13, 2017 | Workout Wednesday

THE BASES & BACKS WORKOUT

Hey guys! Today we have the workouts of all workouts for our bases and backs! Yes, we are talking to YOU…the foundation of your stunt group. You guys have an essential role in making sure that stunt sticks…solid! So let’s get our #cheerfitstrong on with our favorite exercises carefully designed to strengthen, prevent injury, and boost confidence. Ready to get #cheerfitstong and in top cheer shape??? Let’s do this! Complete each exercise for 12 reps, repeat 3 rounds with your stunt group!

We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SQUAT HOLD

FOCUS AREA: legs

EXERCISE 2: SIDE TO SIDE BURPEES

FOCUS AREA: shoulders, core, total body

EXERCISE 3: INCHWORM PUSHUP

FOCUS AREA:shoulders, core, lower back

EXERCISE 4: BICYCLE CRUNCHES

FOCUS AREA: abs

Ambassador Feature: Camille Weiss

by Danielle Donovan | Dec 7, 2017 | Ambassador, Blog

“If it doesn’t challenge you, it won’t change you.“

CHEERFIT AMBASSADOR FEATURE: CAMILLE WEISS

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

Two years ago, I fell off a waterfall and cracked my knee cap in half. I had to get two surgery’s and the recovery time was a whole year out of Cheer. It was the hardest thing I’ve ever done but as soon as I was back I was better than ever. A year after the surgery we noticed my leg was giving me trouble and my knee kept popping out of place at practice. We asked the doctor but they said my knee healed perfectly so they didn’t know what was going on. I kept cheering and pushing through the pain.

Finally we went to a specialist and she said I needed surgery again because the doctor messed up a growth plate and my leg was 3 cm shorter then the other! I was so deviated because I knew this meant I would be out of cheer after all the hard work I went through to get my skills back. We decided to wait until the season was over to get the surgery. I kept pushing through the pain at practice and in classes because I wanted to make my dream team.

Finally we went to a specialist and she said I needed surgery again because the doctor messed up a growth plate and my leg was 3 cm shorter then the other!

I pushed through tryouts and made my dream team ReignCats sr 5 at CheerAthletics. I went on to get my surgery and the recovery time was 8 months. There was no way I was waiting that long to cheer again. I went through recovery so fast, my doctor was shocked! I was back and cleared to cheer in less than four months. It was all because of CheerFit and the people who motivated me to keep going!

– CHEERFIT Ambassador Camille Weiss

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

Making my dream team.

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

CHEERFIT has helped me so much during my recovery, all the motivation from the team chats and meeting people with stories like mine kept me going.

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

Getting to know other cheerleaders and listening to their struggle stories.

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

You should definitely become a CHEERFIT ambassador, it will change your life! You will meet so many new friends!

WHAT 3 THINGS ARE ALWAYS IN YOUR CHEER BAG?

Snacks, a metal from my last comp to keep me motivated, and my CHEERFIT Ambassador cards.

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Stronger by Kayne West.

WHAT IS YOUR FAVORITE EXERCISE?

Planks.

FAVORITE QUOTE:

“If it doesn’t challenge you, it won’t change you.”

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

I have been cheering for 6 years. My instagram is @ca.camel.

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

The Workout for Flyers

by Danielle Donovan | Dec 6, 2017 | Workout Wednesday

THE WORKOUT FOR FLYERS

Hi Flyers! Today is your day, we are sharing our favorite fit tips and exercises for you! As a flyer, I know it can be tough being the one the crowd sees if a stunt drops or something doesn’t go quite right. But what if I told you I can help you overcome that fear and help you and your stunt group advance those stunting skills with perfection?

Each exercise in your Workout Wednesday today is designed to advance flexibility, boost confidence, improve body control, and get #cheerfitstrong! Now let’s get to it!Complete each exercise for 10 reps, repeat 4 rounds with your stunt group! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SPLIT SQUAT BALANCE

FOCUS AREA: quads, hamstrings, core

EXERCISE 2: SINGLE LEG SQUATS

FOCUS AREA: core & quads

EXERCISE 3: SINGLE LEG DEADLIFT

FOCUS AREA hamstrings, lower back, and core

EXERCISE 4: SUPERMAN V-UPS

FOCUS AREA: core& lower back flexibility

Ambassador Feature: Monica Moore

by Claudia Ralph | Dec 3, 2017 | Ambassador

“When it’s your passion, it becomes your life.“

CHEERFIT AMBASSADOR FEATURE: MONICA MOORE

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

My personal struggle is with Asthma. I have learned that if i take my medication and exercise regularly, I have less asthma attacks. There are still times though, mostly at competitions, where I struggle with my asthma, but I push through. Plus, my coach is always waiting with my inhaler in her hand for when I step off the mat!

I have learned if I exercise regularly, I have fewer asthma attacks.

– CHEERFIT Ambassador Monica Moore

ARE YOU INVOLVED IN ANY VOLUNTEER OR NONPROFIT AND HOW DO YOU MOTIVATE OTHERS?

I try to welcome new athletes to my team. I’m silly at times and I use my silliness to make others feel comfortable. I try to encourage my teammates to keep pushing through!

ACCOMPLISHMENTS:

I choreographed a mini hip hop routine that won a gold bid in the 2016 season!

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

Showing others how athletic and active I am even though I have asthma. I hope it will encourage them to get over fears they may have about having asthma and competing in a sport.

HOW HAS BEING AN AMBASSADOR HELPED YOU?

I learned that exercising regularly helped my asthma!

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

DO IT! You may help others build confidence and feel better about themselves.

WHAT 3 THINGS ARE ALWAYS IN YOUR CHEER BAG?

Inhaler, cheer sneakers, water

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Meek Mill “Wins & Losses”

WHAT IS YOUR FAVORITE EXERCISE?

Mountain Climbers

FAVORITE QUOTE:

Without struggle, there is no progress.

Thank you so much for sharing your amazing story Shawnelle! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

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