MY TOP 4 SECRETS TO ADVANCE YOUR TUMBLING

(…and it’s exactly what helped me!)

“How can I build confidence for tumbling?”

This is a question I get ALL the time! And since we’re all about helping our CHEERFIT fam’ stay motivated, overcome challenges and reach their goals, I put together this bonus workout for you guys! It’s jam-packed (to the max) with my favorite tumbling exercises and insider tips!

First off, I wasn’t always a fitness junkie, but yes I was always active. Growing up as a gymnast and cheerleader you would always find me cartwheeling in the middle of the hallways, practicing my libs on our kitchen swivel chairs (sorry mom!) and front hand springing over the couch (and if you just cracked a smile, I know it’s because you’ve done it too).

But it wasn’t until tearing my ACL that I fell in love with fitness. You can read my story (below),  which explains how I found fitness and exactly why these exercises are crucial for every cheerleader! But now I want to dive right into getting our workout on!

As your expert cheer fitness trainer, I am excited to share a sneak peek into my exact workout routine for tumbling, why they work for me and why they can work for you too! Now go grab your sneaks and let’s go! It’s WORKOUT TIME!  

Workout Plan: Complete each exercise for 30-45 seconds and repeat the circuit 3 times.

EXERCISE #2:TURKISH GET UPS

Focus area: core, legs, power (perfect for helping your back tucks)

EXERCISE #4: IN & OUT ABS

Focus area: core (perfect overall exercise to advance your tumbling)

My favorite exercises and workout method includes:

Circuit Style Training:

• What is it: Circuit style training incorporates 4-5 exercises that you do back to back. No rest, no break – just go! With this style you will be sure to get in your cardio fix and feel the burn after just a few short minutes. Sweat, smile & repeat, that’s our motto and circuit training helps you do just that!

• Why I love it: Between practice, school, homework, and life..I know we are all busy! I know you need something that can maximize results in half the time! If you too are always on the go – circuit style workouts are for you!

My Tumbling Workout Routine:

• I pick 4 exercises for each circuit and choose exercises that focus on working all the muscles that help with tumbling: upper body (specifically shoulders) core strength, leg power, and cardio.
• Truth be told, all of the workouts that I share in the CHEERFIT Club are the EXACT same exercises I do for my workouts! These exercises get results, prevent injury, build confidence and are crucial for every cheerleader.

DON’T FORGET YOU CAN PRINT OUT YOUR WORKOUT CARD AND TAKE IT WITH YOU ON THE GO

These exercises work and heres’ why. My story and fitness journey goes a little like this…

I wasn’t always the fitness junkie I am now, but it was overcoming an injury and turning a challenge into an opportunity that I realized fitness works! Not just for me, but for the cheerleading industry as a whole.

After tearing my ACL (the first time around), I was told surgery was the only solution. However, I was also given the tip that the stronger I was going into surgery, the quicker I would bounce back and make a full recovery.

After hearing that, you better believe I was in that physical therapy office and gym strengthening and preparing for surgery everyday! I went into surgery EVEN STRONGER (still with a torn ACL) than I ever was before and I was ready to bounce back like a champ!

Post surgery, I was right back at it rehabbing my knee to full recovery. It was through this journey that I truly found fitness. It was my outlet, my go-to..AND it was working! I saw the progress each and everyday and I was feeling good! So good that I even went back after just 6 months of rehabbing (note: you should really give it a year).  Long story short, instead of following my fitness plan – I went right back to full cheering mode and was guilty of not incorporating my crucial fitness routines 3-4 times a week.

Because I went back too soon and didn’t keep up with my fitness regimen, I tore my ACL AGAIN!

This time, I LEARNED! Instead of getting surgery, I dug out my weekly workouts, favorite exercises and got going on my fitness regimen YET AGAIN. This time, I told the doctor “I got this” – I defied the odds and strengthened my knee to full recovery EVEN WITHOUT SURGERY.

I found my love for fitness again and this time stuck with it! So much so that I then continued on to start CHEERFIT. I am now the fitness expert for cheerleaders and hold national certifications from American Council on Exercise with specialties in youth fitness, sports conditioning, and group fitness.

Here at CHEERFIT, our goal is to inspire the cheerleading industry with cheer specific workouts and fitness plans that strengthen the unique muscles we cheerleaders need! We don’t throw balls, we throw people! We defy gravity and need our body to be strong enough to keep up with these physical demands!

I am committed to making working out a way of life and you can too! Enjoy the workout and leave a comment to let us know what your favorite exercise of this workout is!

If you to want this season your best yet,  join us and become a CHEERFIT Ambassador!

Join the CLUB to become a CHEERFIT Ambassador, and let your CHEERFIT journey begin! As an Ambassador, you and your cheerleader will be instantly welcomed into the CHEERFIT fam’ and receive 24/7 access to the Club: weekly workouts, community support, motivation, cheer workout videos, meet-ups, and media opportunities.  Check it out.

Danielle

Danielle Donovan is the fitness expert for cheerleaders. She has combined her experience as an elite cheerleader and fitness expertise to create CHEERFIT – a fitness community for cheerleaders and parents. 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 cheerfittraining.com