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Day 4 Top 5 Flexibility Exercises

by | Jun 27, 2018 | Uncategorized

Can you believe it..we are already on day 4! 

How are you feeling? Strong, awesome, and amazing? Yup..you deserve it – you are doing incredible and absolutely crushing this Challenge! Today, we’ve got the ‘Top 5 Flexibility Exercises that Every Cheerleader Needs to be Doing!!‘ Man ohhh mannn, do these exercises get results! 

Today we are breaking it down and really focusing on strengthening those muscles to increase your flexibility!
Workout #4, we’re ready for ya

Pro tip: we are in the home stretch of this Challenge!! Remember where you started and how good you’re feeling day after day!

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and be there to root you on! Upload a workout selfie and tag us @cheerfittraining #cheerfittraining 🙌

EXERCISE 1: SPLIT SQUAT BALANCE

<iframe width="560" height="315" src="https://www.youtube.com/embed/emOQvS3Kxhc" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: power, core, body control, lower body

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise not only builds power but also body control! The jumping lunge gives you the power and flexibility in your lower body, while the single leg balance really works your core and body control!

EXERCISE 2: CAT DOG

<iframe width="560" height="315" src="https://www.youtube.com/embed/vLPHc-GD66E" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core and lower back

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise works your core and lower back flexibility! It’s a great exercise that will really help your flexibility, body control, and balance.

EXERCISE 3: BACK LEG LIFTS

<iframe width="560" height="315" src="https://www.youtube.com/embed/zUe7H3Sz1N4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core, lower back, and hamstrings (back of your legs)

 

WHY THIS IS GOOD FOR FLEXIBILITY: this is a great exercise to work that lower back flexibility!! It really helps improve your range of motion while working your core too! You get the best of both worlds with this one : )

EXERCISE 4: INCHWORM PUSHUPS

<iframe width="560" height="315" src="https://www.youtube.com/embed/QVX9z7mUn1Y" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: total body (hamstrings, core, shoulder, chest, lower back)

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise is perfect for everyone because it works everything!

EXERCISE 3: LEG LIFTS

<iframe width="560" height="315" src="https://www.youtube.com/embed/mwNTB4xu0-o" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core

 

WHY THIS IS GOOD FOR FLEXIBILITY: this is a great exercise to finish out your day 4 strong..#cheerfitstrong! Finish the workout by working your core! As we always emphasize, your core is your powerhouse and the stronger your core is, the stronger and more flexible EVERYTHING will be!

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

START YOUR AMBASSADOR JOURNEY

Day 3 Flexibility for Improving Jumps

by | Jun 27, 2018 | Uncategorized

Hey you!

It’s WINSday, day 3, and time to c-e-l-e-b-r-a-t-e!! Give yourself a big ol’ high 5 – you’ve accomplished some major WINS this week and we are so proud of you! Let’s keep that momentum going strong and jump right into day 3…literally!! Today, we are focusing on flexibility for jumps!

We chose these exercises because they work all the flexibility elements cheerleaders need to focus on for jumps – power, height, hyperextension, and technique. You’re going to love these flexibility exercises, so let’s get to i

Pro tip: to make the most of this workout and Challenge, really focus on your goals as you complete each exercise.

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and feature you!! Upload a workout pic or workout selfie and tag us @cheerfittraining #cheerfittraining.

EXERCISE 1: SPIDERMAN PUSH UPS

<iframe width="560" height="315" src="https://www.youtube.com/embed/XNtvoosLAuo" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: hip flexors, lower back, core, and shoulders

 

WHY THIS IS GOOD FOR FLEXIBILITY: in order to improve flexibility in your jumps – you need to work your hip flexors. When your hip flexors are strong, you’ll have increased rage of motion. This + a strong core = hyperextended jumps!

EXERCISE 2: SCISSOR CRUNCHES

<iframe width="560" height="315" src="https://www.youtube.com/embed/dRyf8RtEDMI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core and hip flexors

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise is a great one because it focuses on your core strength, which is also essential for building technique and power in your jumps! Additionally, this exercise also works your hip flexors! It’s a win-win: )

EXERCISE 3: TURBO LUNGES

<iframe width="560" height="315" src="https://www.youtube.com/embed/jV2oYaTW_oI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core, hamstrings (back of your legs), and power

 

WHY THIS IS GOOD FOR FLEXIBILITY: if we are talking jumps, we’ve got to focus on power! This exercise is great because it builds power for height and strengthens your hamstrings – which helps with your flexibility!

EXERCISE 4: PLANK JACKS

<iframe width="560" height="315" src="https://www.youtube.com/embed/PtwKi_sMO9g" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: hip flexors, core, shoulders, and power

 

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise does it all! It’s a total body exercise that focuses on all the elements you need for jumps! This exercise will work your hip flexors and core and give you the power to advance your jumps.

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

START YOUR AMBASSADOR JOURNEY

Day 2: Flexibility for Stunting

by | Jun 26, 2018 | Uncategorized

Hey Champ!

Way to crush it on day 1 – we are so proud of you! Day 2 is coming at ya and we’ve got lots of fun things to focus on! Today we are working on flexibility for stunting – specifically, needles stretches and scorps’ !! And if you’re not a flyer, that’s ok! This is the perfect time to challenge yourself and advance your flexibility in new ways! Day 2 coming at ya!

Pro tip: to improve your body positions, you’ve got to work on flexibility in your lower back, hamstrings (back of your legs) and strengthening your core! As you know, cheerleading is much different than any other sport – so we’ve got to work our muscles in a very different way! Today’s CHEERFIT workout focuses on just the right exercises to help you advance your stunting, flexibility, and body positions.

 

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and be there to root you on! Upload a workout selfie and tag us @cheerfittraining #cheerfittraining 🙌

EXERCISE 1: STRADDLE LEG LIFTS

<iframe width="560" height="315" src="https://www.youtube.com/embed/yHWpilgysB0" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: hip flexors and core

WHY THIS IS GOOD FOR FLEXIBILITY: you need to focus on strengthening your hip flexors to increase your range of motion when you go to pull those body positions. If your hips are able to open up more you will prevent injury and advance your stretching

EXERCISE 2: JUMP SQUAT LUNGES

<iframe width="560" height="315" src="https://www.youtube.com/embed/5o4Aifl2u60" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core, hamstrings (back of your legs), lower back, quads (front of your legs), and builds endurance

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise will not only make you a powerhouse but also help advance flexibility in your legs. Lunges are a great exercise to work flexibility in your hamstrings (back of your legs) and help alleviate tightness in your lower back

EXERCISE 3: SINGLE LEG HIP RAISE

<iframe width="560" height="315" src="https://www.youtube.com/embed/2rOIB2FTwJM" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core, lower back and hamstrings (back of your legs)

WHY THIS IS GOOD FOR FLEXIBILITY: this is one of our favorite exercises because it focuses on strengthening your hamstrings and core and lower back – must have muscles to increase your flexibility!

EXERCISE 4: IN & OUT CRUNCHES

<iframe width="560" height="315" src="https://www.youtube.com/embed/XSxkMdYCWZY" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

FOCUS AREA: core and lower back

WHY THIS IS GOOD FOR FLEXIBILITY: oh this is one of our FAVORITE ab exercises because it really works that entire core area. Your core is your POWERHOUSE so if you want to advance flexibility and gain body control – focusing on your core is #1!

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

START YOUR AMBASSADOR JOURNEY

Day 1: The Best Flexibility Exercises

by | Jun 25, 2018 | Uncategorized

Hey you!

Welcome to DAY 1 of the 5-Day Flexibility Challenge! Today’s workout gives you a little taste of all the exercises and muscle groups we are going to be focusing on throughout the week! This workout plan is designed to help you advance your flexibility in your stunting, jumps, and prevent injury. We chose the best of the best and favorite exercises for day 1, and we know you’ll love them too!

Pro tip: visual the muscle you are working as you go through each exercise

Complete each exercise for 10 reps x 3 rounds. We’d love to see you getting your #cheerfitchallenge on and be there to root you on! Upload a workout selfie and tag us @cheerfittraining #cheerfittraining 🙌

EXERCISE 1: SINGLE LEG DEADLIFT

<iframe width="560" height="315" src="https://www.youtube.com/embed/hYa3fQJaVbI" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>
FOCUS AREA: hamstrings, core, lower back

WHY THIS IS GOOD FOR FLEXIBILITY: you are focusing on strengthening the main muscles that help increase your range of motion. With strong hamstrings (back of your legs), core, and lower back…you will be strengthening the muscles needed to increase flexibility

EXERCISE 2: PLANK LEG LIFTS

<iframe width="560" height="315" src="https://www.youtube.com/embed/JPeMQZ_4BIU" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>
FOCUS AREA: core, lower back, and shoulders

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise focusing on strengthening your entire core, not just upper or lower abs. Your core is your powerhouse and the strong your core is the stronger more flexible you will be!

EXERCISE 3: SUPERMAN V-UPS

<iframe width="560" height="315" src="https://www.youtube.com/embed/OYTHbn0iko4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>
FOCUS AREA: core and lower back

WHY THIS IS GOOD FOR FLEXIBILITY: this is one of our favorite exercises because it focuses on strengthening your core and lower back – must have muscles to increase your flexibility!

EXERCISE 4: SIDE LUNGE KICKS

<iframe width="560" height="315" src="https://www.youtube.com/embed/UArQtzv-vgA" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>
FOCUS AREA: hip flexors, legs, and core

WHY THIS IS GOOD FOR FLEXIBILITY: this exercise helps to open up your hip flexors and works body control. The side lunge focuses on hip flexor mobility (necessary for flexibility) and the standing lunge works balance and body control.

Loving everything about this Challenge so far..and want even more?? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks. 

START YOUR AMBASSADOR JOURNEY

Isabella White

Isabella White

by | Jun 24, 2018 | Ambassador

“Take it One Thing at a Time”

CHEERFIT AMBASSADOR FEATURE: ISABELLA WHITE

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?

The gym has always been my favorite place. I get to do the things I love, see friends, and have fun!! Exercising has helped me build up my stamina, get stronger, and become a better cheerleader!! :)) Being a CHEERFIT Ambassador has helped me realize…

Exercising has helped me build up my stamina, get stronger, and become a better cheerleader!! :))

my passion for fitness even more! It helps me build confidence both on and off the mat.

– CHEERFIT Ambassador Isabella White

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

I am in the Junior National Honor Society at school, I’m on my school JV cheer team, and I’ve competed in many cheer competitions and won a few also!!

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

I help motivate others at practice and at school. If they are having a hard time, I just remind them that they can do it, because they can!

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

Build Confidence, Get Fit, and become a Better Base.

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

If you want to, definitely apply!! You won’t regret joining and becoming stronger and confident.

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

1. Lots of Bobby Pins
2. a Wet Brush
3. my Warmup Jacket

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Anything upbeat that will keep me going!

WHAT IS YOUR FAVORITE EXERCISE?

Crunches

FAVORITE QUOTE:

Take it One Thing at a Time

Thank you so much for sharing your amazing story! 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

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!