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NFL Cheerleader Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 2 days/week
Good for
Fat Loss, Increase Stamina, Tone Body
Equipment
Bands, Bodyweight, Treadmill
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com


The NFL Cheerleader workout and diet varies from team to team, but here is what some of them have to say. Shape Magazine interviewed the Minnesota Vikings exercise specialist to see what NFL cheerleaders go through to get in shape. During the season, they condition 2-3 times a week. Head trainer Steve Rosga, and his team, share the NFL Cheerleader workout and diet.

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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


Day 1

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Circuit
Star Jump demonstrationPlay Star Jump demonstration
1A. Star Jump
1 set, 60s, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1B. Push-up
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1C. Plank
1 set, 60s, (rest 60s)
Show Alternative Exercises
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
1D. Plyometric Push Up
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Plank with Arm Raise demonstrationPlay Plank with Arm Raise demonstration
1E. Plank with Arm Raise
1 set, 60s, (rest 60s)
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1F. Diamond Pushup
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Spiderman Plank demonstrationPlay Spiderman Plank demonstration
1G. Spiderman Plank
1 set, 60s, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1H. Bodyweight Squat
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Banded Lateral X Walk demonstrationPlay Banded Lateral X Walk demonstration
1I. Banded Lateral X Walk
1 set, 15 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1J. Bodyweight Squat
1 set, 60s, (rest 60s)
Show Alternative Exercises
Lunge demonstrationPlay Lunge demonstration
1K. Lunge
1 set, 15 reps, (rest 60s)
15 each side
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1L. Butt Lift (Bridge)
1 set, 60 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1M. Bodyweight Jump Squat
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Jogging-Treadmill▶
1N. Jogging-Treadmill
1 set, 10 - 30 min, (rest 60s)
Show Alternative Exercises

Abs Day

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Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1A. Double Crunch
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1B. Plank
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1C. Bicycle Crunch
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1D. Plank
3 sets, 60s, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
1E. V-up
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/2/2020, UTC


Last Updated: 6/2/2021, UTC

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