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NFL Cheerleader Workout
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Abs Day | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Star Jump | 1 set | 60s | 60s | |
| 1B. Push-up | 1 set | 10 reps | 60s | |
| 1C. Plank | 1 set | 60s | 60s | |
1D. Clapping Pushup ▶ | 1 set | 10 reps | 60s | |
| 1E. Plank with Arm Raise | 1 set | 60s | 60s | |
1F. Diamond Pushup ▶ | 1 set | 10s | 60s | |
| 1G. Spiderman Plank | 1 set | 60s | 60s | |
| 1H. Bodyweight Squat | 1 set | 30 reps | 60s | |
| 1I. Banded Lateral X Walk | 1 set | 15 reps | 60s | |
| 1J. Bodyweight Squat | 1 set | 60s | 60s | |
| 1K. Lunge | 1 set | 15s | 60s | 15 each side |
| 1L. Butt Lift (Bridge) | 1 set | 60 reps | 60s | |
| 1M. Bodyweight Jump Squat | 1 set | 30 reps | 60s | |
1N. Jogging-Treadmill ▶ | 1 set | 10 - 60 min | 60s |
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Abs Day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1A. Double Crunch ▶ | 3 sets | 30 reps | 60s | |
| 1B. Plank | 3 sets | 60s | 60s | |
| 1C. Bicycle Crunch | 3 sets | 30 reps | 60s | |
| 1D. Plank | 3 sets | 60s | 60s | |
| 1E. V-up | 3 sets | 30 reps | 60s |
Date Created: 2/2/20, 10:39 AM
Last Updated: 9/12/20, 9:37 PM
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