cheerleaders need to not only be fit but
be able to smile and chant at every game
hi I’m Veronica and I’m a Nick and
welcome to watch em o our two ladies as
in good shape as the men that they’re
cheering on well in Fitness we compare
if we’re trying to compare the fitness
level of two different athletes like a
long-distance runner and a heavy lifter
we’re gonna use the vertical leap so we
see how high each of them can jump in
order to compare their fitness levels
but if you’re comparing a cheerleader to
a football player I’m gonna guess the
cheerleader is gonna kick his butt in
the vertical leap however if you take
this tiny little cheerleader and give
her a football and tell her to run
against a team of big heavy guys who are
gonna take her down she’s going down
what fitness attributes is a cheerleader
need well a cheerleader typically does a
lot of jumping so she needs to work on
her metabolic training typically she’s
doing a lot of poses like doing the
splits and jump splits and things that
require flexibility and they do tumbling
so they do a lot of things like cart
wheeling and backflips
you also need some good spelling skills
is there anything else that we should
know before we start this workout
cheerleading actually brings into each
sports team about a million dollars a
year which is great but the average
cheerleader only gets paid about $50 a
game so you’re better off learning how
to play football or dating a football
player can you tell us about the workout
that we’re about to do cheerleaders
typically are very flexible
they’ve got tight little butts they can
jump really high and they can tumble so
what we’re gonna do is we’re gonna work
on your flexibility we’re gonna work on
your jumping and we’re gonna work on
your tumbling so we’re gonna be doing
some cartwheeling so veronica have you
done cartwheels before I have well what
you know about cartwheels is really
important is you’ve got to put your foot
down and then you go hand hand foot foot
you don’t want to get that confused and
do foot and foot but hand which some
people do because they get really
panicky once they go upside down but you
know when you’re going upside down
there’s a lot of health benefits to
going up
because it reverses the blood flow and
so it actually is really great for the
skin on your face and it’s really good
also for the heart and when you’re doing
a lot of cartwheeling it’s actually
getting pretty cardiovascular and if you
get good at it and you add in some piyo
metrics you’re also working on the
cheerleader tush
so one of the reasons cheerleaders have
these beautiful long muscular legs and
really tight glutes which are your butt
is because they do a lot of jumping and
so when you’re working a lot of
plyometrics is very metabolic too so it
helps you burn fat better which is good
when you’re being lifted when you’re a
cheerleader typically we would take a
30-minute break between one-minute
intervals but veronica is just going to
demonstrate these exercises for us for
the first one is a plyometric plie feet
are a little bit wider than your hips a
little bit wider a little bit wider
perfect and you’re going to take it down
into a plie and you’re gonna use your
arms with the TRX to pull yourself up up
a little higher and lighter higher and
lighter and use more arms good push push
push little higher so we would do this
for a one-minute before switching into
our next one which are going to be the
plyometric lunges so now she’s doing
lunges and again I want you to use more
arms Veronica and squeeze your core as
we go and now we would do this for
typically another minute with a
30-second break and after that 30-second
break would go into our third plyometric
drill which is plyometrics squats so
again pulling wide open now we’re
hitting the posture muscles and we’re
pulling the arms apart while squeezing
the belly and getting into the glutes
the quads and of course the hamstrings
beautiful one minute here
one more break and then we would
probably work on another body part like
the core or the arms before coming back
and hitting this again and then of
course we would wind up with some
flexibilities you want to do flexibility
next all right
cheerleaders are known for their splits
but they don’t just do the splits on the
ground they also do standing splits
which are actually part of yoga so what
we’re going to do is balance on one foot
balance is very important for a prio
ception is actually a really important
part of any training routine you’re
going to grab your heel balance with
your other arms and then you’re slowly
going to extend into a standing split
as you relax into this posture you can
just keep pulling the leg up and up and
up until you’re extending your splits
the next thing we’re going to do is
we’re going to take it down to the
ground into a pigeon split which is an
option for people who can’t yet do the
full range of motion split and ready so
we take it down to the ground bending
the back leg keeping the front knee soft
until we’re in a modified split from
here we’re gonna extend this back leg
holding ourselves up on our fingertips
keeping that front knee soft so it’s not
locked and you’re slowly gonna let
nature take its course and gravity pull
you down and here you just want to
breathe verónica breathe and let nature
just pull your body down deeper into
this split until you can take your hands
off the ground
be able to smile and chant at every game
hi I’m Veronica and I’m a Nick and
welcome to watch em o our two ladies as
in good shape as the men that they’re
cheering on well in Fitness we compare
if we’re trying to compare the fitness
level of two different athletes like a
long-distance runner and a heavy lifter
we’re gonna use the vertical leap so we
see how high each of them can jump in
order to compare their fitness levels
but if you’re comparing a cheerleader to
a football player I’m gonna guess the
cheerleader is gonna kick his butt in
the vertical leap however if you take
this tiny little cheerleader and give
her a football and tell her to run
against a team of big heavy guys who are
gonna take her down she’s going down
what fitness attributes is a cheerleader
need well a cheerleader typically does a
lot of jumping so she needs to work on
her metabolic training typically she’s
doing a lot of poses like doing the
splits and jump splits and things that
require flexibility and they do tumbling
so they do a lot of things like cart
wheeling and backflips
you also need some good spelling skills
is there anything else that we should
know before we start this workout
cheerleading actually brings into each
sports team about a million dollars a
year which is great but the average
cheerleader only gets paid about $50 a
game so you’re better off learning how
to play football or dating a football
player can you tell us about the workout
that we’re about to do cheerleaders
typically are very flexible
they’ve got tight little butts they can
jump really high and they can tumble so
what we’re gonna do is we’re gonna work
on your flexibility we’re gonna work on
your jumping and we’re gonna work on
your tumbling so we’re gonna be doing
some cartwheeling so veronica have you
done cartwheels before I have well what
you know about cartwheels is really
important is you’ve got to put your foot
down and then you go hand hand foot foot
you don’t want to get that confused and
do foot and foot but hand which some
people do because they get really
panicky once they go upside down but you
know when you’re going upside down
there’s a lot of health benefits to
going up
because it reverses the blood flow and
so it actually is really great for the
skin on your face and it’s really good
also for the heart and when you’re doing
a lot of cartwheeling it’s actually
getting pretty cardiovascular and if you
get good at it and you add in some piyo
metrics you’re also working on the
cheerleader tush
so one of the reasons cheerleaders have
these beautiful long muscular legs and
really tight glutes which are your butt
is because they do a lot of jumping and
so when you’re working a lot of
plyometrics is very metabolic too so it
helps you burn fat better which is good
when you’re being lifted when you’re a
cheerleader typically we would take a
30-minute break between one-minute
intervals but veronica is just going to
demonstrate these exercises for us for
the first one is a plyometric plie feet
are a little bit wider than your hips a
little bit wider a little bit wider
perfect and you’re going to take it down
into a plie and you’re gonna use your
arms with the TRX to pull yourself up up
a little higher and lighter higher and
lighter and use more arms good push push
push little higher so we would do this
for a one-minute before switching into
our next one which are going to be the
plyometric lunges so now she’s doing
lunges and again I want you to use more
arms Veronica and squeeze your core as
we go and now we would do this for
typically another minute with a
30-second break and after that 30-second
break would go into our third plyometric
drill which is plyometrics squats so
again pulling wide open now we’re
hitting the posture muscles and we’re
pulling the arms apart while squeezing
the belly and getting into the glutes
the quads and of course the hamstrings
beautiful one minute here
one more break and then we would
probably work on another body part like
the core or the arms before coming back
and hitting this again and then of
course we would wind up with some
flexibilities you want to do flexibility
next all right
cheerleaders are known for their splits
but they don’t just do the splits on the
ground they also do standing splits
which are actually part of yoga so what
we’re going to do is balance on one foot
balance is very important for a prio
ception is actually a really important
part of any training routine you’re
going to grab your heel balance with
your other arms and then you’re slowly
going to extend into a standing split
as you relax into this posture you can
just keep pulling the leg up and up and
up until you’re extending your splits
the next thing we’re going to do is
we’re going to take it down to the
ground into a pigeon split which is an
option for people who can’t yet do the
full range of motion split and ready so
we take it down to the ground bending
the back leg keeping the front knee soft
until we’re in a modified split from
here we’re gonna extend this back leg
holding ourselves up on our fingertips
keeping that front knee soft so it’s not
locked and you’re slowly gonna let
nature take its course and gravity pull
you down and here you just want to
breathe verónica breathe and let nature
just pull your body down deeper into
this split until you can take your hands
off the ground
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