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NFL Cheerleader Workout

By Chris Davis

Experience
Advanced (3+ years)
Time
1 minutes/day | 2 days/week
Good for
Fat Loss, Increase Stamina, Tone Body
Equipment
Bodyweight, Loop Bands, Treadmill
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
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


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Circuit
Star Jump demonstrationPlay Star Jump demonstration
1. Star Jump
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1. Push-up
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1. Plank
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
1. Plyometric Push Up
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank with Arm Raise demonstrationPlay Plank with Arm Raise demonstration
1. Plank with Arm Raise
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1. Diamond Pushup
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Spiderman Plank demonstrationPlay Spiderman Plank demonstration
1. Spiderman Plank
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Lateral X Walk demonstrationPlay Banded Lateral X Walk demonstration
1. Banded Lateral X Walk
1 set, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge demonstrationPlay Lunge demonstration
1. Lunge
1 set, 15 reps, (rest 60s)
15 each side
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1. Butt Lift (Bridge)
1 set, 60 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
1 set, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 10-30 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Abs Day

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Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1. Double Crunch
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1. Plank
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1. Bicycle Crunch
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1. Plank
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
1. V-up
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/2/2020, UTC


Last Updated: 6/2/2021, UTC

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