NFL Cheerleader Workout
By Chris Davis
 | Advanced (3+ years) |
 | 29 minutes/day | 2 days/week |
 | Fat Loss, Increase Stamina, Tone Body |
 | Bodyweight, Loop Bands, Treadmill Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Day 1 | Day 2: Abs Day | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
| 1A.Star Jump | 1 set | 60s | 0s | |
| 1B.Push-up | 1 set | 10 reps | 0s | |
| 1C.Plank | 1 set | 60s | 0s | |
| 1D.Plyometric Push Up | 1 set | 10 reps | 0s | |
| 1E.Plank with Arm Raise | 1 set | 60s | 0s | |
| 1F.Diamond Pushup | 1 set | 10 reps | 0s | |
| 1G.Spiderman Plank | 1 set | 60s | 0s | |
| 1H.Bodyweight Squat | 1 set | 30 reps | 0s | |
| 1I.Banded Lateral X Walk | 1 set | 15 reps | 0s | |
| 1J.Bodyweight Squat | 1 set | 60s | 0s | |
| 1K.Lunge See Exercise Notes | 1 set | 15 reps | 0s | |
| 1L.Glute Bridge | 1 set | 60 reps | 0s | |
| 1M.Bodyweight Jump Squat | 1 set | 30 reps | 0s | |
| 1N.Jogging-Treadmill | 1 set | 10-30 min | 60s | |
Day 2 - Abs Day
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Double Crunch | 3 rounds | 30 reps | 0s | |
| 1B.Plank | 3 rounds | 60s | 0s | |
| 1C.Bicycle Crunch | 3 rounds | 30 reps | 0s | |
| 1D.Plank | 3 rounds | 60s | 0s | |
| 1E.V-up | 3 rounds | 30 reps | 60s | |
Date Created: 2/2/2020, UTC
Last Updated: 6/2/2021, UTC
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