Required Summer Workouts
Over the course of the end of June through the end of July you are required to do daily conditioning, stamina building and stretching in order to come back in August stronger and more flexible than ever.
By doing these on a daily basis you will feel a dramatic difference in your abilities on our team come August. Cheer camp is physically and mentally draining, by preparing throughout the summer you will take yourself and our team to new heights.
By not completing daily conditioning and stretching, coming back in August it will be clear who took this time seriously and was committed and who did not.
This benefits the team as a whole!
I require you to complete at least 30 minutes of cardiovascular exercise using intervals of high and low intensity.
Walking and Jogging
Outside or Treadmill
Our track is always open for you to use
Start with 5 minute intervals
(building each week)
Week 1: Walk 5, Jog 5, Walk 20
Week 2: Walk 5, Jog 5, Walk 5, Jog 5, Walk 5, Jog 5
and continue building your time each week.
Riding a Bike
Outside or at the gym
Start with a level surface for your first time, then try different paths that have hills.
Keep a steady pace, try increasing resistance or incline
I recommend that you have arm days and leg days with core added. Increase time held, sets, or weight weekly or daily.
Arm Day Choices (without Gym)
Push ups: Start with 3 sets of 10
Planks: Start with 1:00
Arm Circles: Start with :30 front and back
Kettle Bell: Start with pulling up or swings, 3 sets of 10
Arm Choices with Gym:
There are many options at a gym to increase arm muscles using equipment. Consult a gym manager or trainer for a starting point and how to use equipment properly. I workout at Powerhouse in Gaylord if anyone would like to stop by with me.
Leg Day Choices (without Gym):
Squats: Start with 3 sets of 10
High Knees: Start with 3 sets of 10
Wall Sits: Start at 30 seconds - increase by 10 seconds added a day
Sit ups, crunches, planks
In order to increase flexibility you need to be stretching every day.
Pike - Flexed
Right Side, Right Angle
Left Side, Left Angle
Right Splits (Hold for 30 seconds)
Left Splits (Hold for 30 seconds)
Splits must have straight knees and pointed toes
In order to get our back walkovers you need to be stretching your back with our seal stretch (head to the sky) and bridge.
Have a family/friend help you practice back walkovers on a soft surface.