HOW TO DOMINATE THE COMPETITION
Well my friends, here we are – middle of January and right smack in the heart of competition season! Yes, this is the season, the weekend, the moment you have been preparing for, practicing for and waiting for! Hundreds of hours spent at practice boil down to just 2 ½ minutes. So, how are you going to be remembered?
In this blog article I want to share my #1 fit tips and exercises that will help you go from cheer ready to CHAMP STATUS. Whether you are competing in your first comp of the season or heading to nationals this weekend (good luck teams), the ultimate way to achieve success is..BE CONFIDANT.
Yes, confidence is a tricky little thing, but if you want to shine with confidence and even spread the good vibes to your team – follow these fit tips and cheer workout.
For this Workout Wednesday, I’ve put together a special fitness plan and specific exercises to help you build the confidence you need to dominate the competition. Complete each exercise for 60 seconds and repeat 4 times. *Try to get in even more reps each time!
STABILITY
SINGLE LEG DEADLIFT (both sides)
CARDIO
SIDE TO SIDE BURPEE JUMP
STRENGTH
INCHWORM PUSHUP
DON’T FORGET YOU CAN PRINT OUT YOUR WORKOUT CARD AND TAKE IT WITH YOU ON THE GO
- Print and bring it to practice, the gym or send to a teammate who needs a little confidence boost!
- Want to each some instagram fame? Post a sweaty awesome pic of you getting your weekly workout on @cheerfittraining
- Oh and if you are LOVING these exercises and you want a brand new weekly workout each and a dedicated personal trainer to help you shine with confidence and dominate the competition, every time – here you go.
Each exercise in this workout has a specific purpose and is dedicated to your cheer needs!
I’ve been there, I know that feeling of butterflies and anticipation as you take to the mat when your team name is called to perform! During that small 10 second window of silence when you are waiting for the music to come on, fear has a sneaky way of setting in.
But did you know there is no such thing as fear. We make it up!
F-E-A-R is just False Evidence Appearing Real.
Here are my favorite fit tips to conquer that fear (false evidence appearing real), turn your nerves into confidence and dominate the competition!
Fit Tip #1: Have the confidence that every stunt will stick – everytime
Focus on stability exercises to work your core and gain body control. Even if that stunt is the slightest bit shaky, having a strong core will save it! And here are even more fit tips specifically for flyers, backs and bases. The stability exercise that you need to focus on to save that stunt is a single leg deadlift.
Fit Tip #2: Run through that routine without huffing and puffing
Plyometric ‘aka jump exercises’ focus on getting our heart rate up and building the endurance we need to last the entire routine. Your cardio exercise you need to go full out on the competition mat is a side-to-side burpee jump (oh man and is it a good one!)
Fit Tip #3: Power up that tumbling pass
Tumblers are strong and powerful. In order to build power, you need strength. As cheerleaders we defy gravity, we push our bodies to the limit and we need to make sure we are fit and strong. Focus on strength to advance your tumbling. Your cheerFIT go-to strength exercise are inchworm pushups.
Fitness builds strength. Strength builds confidence…and confidence wins big!
For more tips and workouts focused on helping you build confidence and winning big, check out our fitness for cheerleaders workout plans.
Together with your personal cheer fitness trainer, you will reach those goals and more! The cheerFIT month-month Membership is a convenient and affordable workout solution for cheerleaders. With this membership, you will receive unlimited workout plans,progress tracking logs, fitness and nutrition tips, how-to exercise videos and 24/7 access to a dedicated cheer fitness trainer – all for less than one personal training session at the gym!. Check it out.
Happy Workout Wednesday! Follow along with this Workout Wednesday and leave a comment to tell us how your competition went this weekend! Good luck!
Danielle
Danielle Wechsler is the fitness trainer for cheerleaders. She has combined her experience as an elite cheerleader and fitness expertise to create cheerFIT – a personal training service that connects cheerleaders to a cheer fitness trainer, online. Danielle understands your needs as a cheerleader and knows the exercises to reach your cheer goals. For more information about Danielle, fitness plans for cheerleaders, cheerFIT certifications for coaches, and weekly fit tips, visit www.fitnessforcheerleaders.com.