Cheerleading Forever!

Cheer Fitness Workouts – Success with Soreness!

When I first began to put together the content for a workout specifically designed for cheerleaders, I was excited about the opportunity to try it out myself and write about my experience. After doing yesterday’s lower body and core workout, I’m sore, tired and hoping that that upper body plan is a bit more forgiving.

Former cheer gym owner and personal trainer/Achieve Fitness Center owner, Vince Pannozzo, designed several different workout plans for cheerleaders. (This is also the man who trained Anna Nicole Smith in her Playboy days so I will do whatever he tells me to if it will make me look more like a pin-up!) Considering I am no longer the 4’11″, 86 pound tumbler I was many years ago, I opted opt out of the “flyer” program and focused on the plan designed for the taller girls..those of us in the back row and the foundation for all stunting.  The “base” fitness routine includes plyometrics, cardio and weight training intended to improve strength, coordination and overall body tone. I figured I’d give it a try thinking that I’m a gym regular and also a certified dance fitness instructor. No problem, right?  WRONG.

Warming up with walking lunges was a breeze and considering I somewhat enjoy these, I was happy to do a couple of laps. However, lower body is always my least favorite area to work out so when the little wooden box was wheeled out, I knew I was in trouble! I HATE JUMP SQUATS! I know that they are one of the best exercises for your lower half, but they are so tiring and once I start to lose it, I’m done. On set three of these brutal exercises, I tagged out, walked to the leg press and left set four guiltily hanging over my head like the pink elephant in the room hoping my trainer wouldn’t notice I bailed out early. After squats, leg presses, leg curls and leg extensions, it was time for the CORE!

Ab exercises have never bothered me and with the definition in my stomach decreasing rapidly thanks to finishing half eaten Happy Meals, I am all too motivated to do what is necessary to tighten it back up! Hanging knee lifts are great…you can feel them working instantaneously and for some reason, the “hanging” part makes me feel a little leaner. “V-Up’s” were next and although somewhat awkward to do, are another great waistline whittler! Bicycle kicks, “Superman” flys, a handful of ball exercises and a quick demonstration on the Ab Solo (the latest ball throwing ab machine) completed my workout when I heard, “Now on to cardio!”

Cardio? Now? My legs felt like Jell-O and my abs were on fire! Apparently it is always best to do cardio after your workout which means that I have been doing this wrong for years! I hopped up on the step mill/Gauntlet, the rotating stair machine from Hell, thinking I was going to do 30 minutes but pushed the emergency STOP button after 15! I was exhausted and even tuning into SportsCenter didn’t take my mind of the fact that I was beat! The David Beckham highlights couldn’t even keep me on that machine! I’m feeling the pain today which means I did something right although I’m a bit disappointed in myself knowing that I only gave about 75% effort. Clearly I need to step it up before next week’s upper body workout or find an hour long Beckham bio to keep me in shape !

Jammin’ with Jenny –

My Workout Playlist!

Music is my key to a successful workout! I have pulled into the gym parking lot only to turn around and drive back home when I realize I have forgotten my iPod. I have left group fitness classes early when the playlist seems more suited for a wedding or “YMCA” is the instructor favorite! Without a steady hip hop beat, an interesting remix of my favorite 80′s tunes or a heart pounding country/rock montage, I just can’t get motivated. For those of you that share this similar philosophy, I have compiled a list of my all time favorite workout songs, taken straight off my “Fun Girl Music” and “Workout 6″ playlists!  These are the songs that get me going and keep me motivated through my entire workout! I start off with more hip hop and switch to rock mid-way through! Download and enjoy!

1. “Shake It” by Metro Station: Great warm up song that I can’t help but want to dance to while I’m doing my walking lunges! Also, the lead singer is Miley Cyrus’ brother which is intriguing to me!

1. “In the Ay-er” by  Flo Rida: I love the exaggeration of the word “air” and the creative ways he rhymes to it!

1. “Beware of the Dog” by Jamelia: Mixed in with an old Depeche Mode Song, this is the mantra for every girl every played by a guy! Song of strength!

1. “Bottoms Up” by  Keke Palmer: This is the song that keeps me going when I want to jump off the treadmill. Great dance beat and I love to sing out, “I’m bossy” or “SWAGGER” when she breaks it down!

1. “Easy” by Paula DeAnda and Lil Wayne – This is the perfect girly jam with my favorite rapper, Weezy, mixed in. Half dance/pop song and half gangsta – gotta love it!

1. “Low” by Flo Rida – I know this song is played out but how can you not want to get low when you hear the “apple bottom jeans” lyric.

1. “Get Like Me (Stuntin’ is a Habit) – David Banner featuring Chris Brown – I don’t know what it is about this song…maybe the “Chevy with the butterfly doors” combined with Chris Brown’s smooth R&B sound…makes me want to “lean wit it.”

1. “Lollipop” remix by Lil Wayne featuring Kanye West – Don’t get this confused with the radio version…this one has a better beat and is much more creative lyrically with “..tell the girl like Doritos, its nach-o cheese.”

1. “Cyclone” by Baby Bash and T-Pain – This is more what I lift weights to but is great for any girl who likes to dance!

1. “Fighter” by Christina Aguilera – This is such a great song for any girl who is going though a rough time in her life. I know that I hit the punching bag a bit harder when I hear this song!

1. “Get Up” by Ciara – I can’t help but dance when I hear the theme song from my favorite movie Step-Up. Great for walking lunges!

1. “City 2 City” by Kottonmouth Kings – This is the transition song from hip hop to rock since it’s a good mix of both! It re-energizes me midway through my workout!

1. “Down with the Sickness” by Disturbed - I don’t even think I’ve listen to this entire song..I simply listen to it for the intro and the “Oh wha ah ah ah.”

1. “Fuel” by Metallica – If this doesn’t increase your heart rate, nothing will!

1. “The Diary of Jane” and “So Cold” by Breaking Benjamin – Two songs from a band that keep me going when I want to do 2 sets instead of 3!

1. “Damn Regret” and “Face Down” by The Red Jumpsuit Apparatus – Another “two-fer” special off my playlist…maybe its because the first year I was a teacher, these guys went to my school or maybe because they are the “hometown heroes” in the city I live…whatever it is, these songs are deeply personal to me and they give me strength!

1. “Thunderstruck” by AC/DC - This song brings back great memories of cheering for high school basketball!

1. “Eight Second Ride” by Jake Owen – This is a country song but makes me feel like a tough chick!

1. “Kerosene and Lead” by Miranda Lambert - Another country song but so great!

1. “Fake It” by Seether – Learned a great dance to this song in Dance Trance. Starting to cool it down a bit now….

1. “Tainted Love” by Soft Cell – No one can resist the little “bah bah” beat in this song!

1. “She Bop” by Cyndi Lauper – Yes I picked this song because it’s off one of my favorite movies, The Goonies.

When I saw the boas and disco balls being moved into the aerobics room, I knew that I had to be part of whatever was taking place inside! Urban Striptease was coming to Acheive Fitness and the waiting list was already filled with 40 people per class. Having been a fan of Carmen Electra’s Stiptease workout videos, I quickly “cut” in line on the registration form, added my girlfriend Michelle to the class, changed my evening hair appointment and anxiously waited for the class that is changing the face of fitness.

            Urban Striptease is not your mother’s aerobics class nor is it for the faint of heart! Although the studio was filled with high schoolers, mothers and even grandmothers, one must not be afraid to loosen up and “bring sexy back.” Striptease aerobics classes are a fun new way to burn calories, get in shape and FEEL SEXY! To help get ladies in the correct frame of mind, we were all given “stripper names” with name tags – I was now “Heartbreaker” and my girlfriend was “Pa Pow (I definitely got the better moniker.) ”  Bouncing Bunny was in front of me, Cherry Surprise was behind me and with our new alter egos, we proudly took our places in line.    

            The lights were turned off, the disco balls came on and class began with three lines of women “sexy walking” across the dance floor to songs like “Scandalous” and “Promiscuous.” I was then selected to be the “line leader” for the next series of exercises, which included some squatting and a little crawling around on the floor. Although I tried to keep a straight face, I couldn’t help but laugh at myself and giggle a bit as my girlfriend and I led the pack of suburban swim team moms across the dance floor. Some women sped across the floor like they were walking on hot coals and I think we even lost a few who defaulted to the treadmills in the first 10 minutes of class. Others were completely into the class, closing their eyes and really focusing on the “sexy” aspect of the class (I couldn’t help but giggle a bit here as well.)

            When the “booty bop” started, I knew the class had begun! The pseudo suburban strippers, with their minivans and carseats or their Greek sorority life bumper stickers, lined up across the dance floor to be taught a choreographed, water down dance routine that any member of a bachelor party would be pleased to see. From body rolls to horizontal craws and thrusts, “Heartbreaker” and her friends were transformed from PTA moms and aspiring college students to one time exotic dancers. By the end of the class and with our clothes still on, we were out of breath and a little sore from our three minute routine!

Like any proud dancers, my girlfriend and I rushed to her mom’s house after class to show her our new routine. I felt like I was in elementary school again showing my mom the audition dance for the school talent show; however this dance probably wouldn’t have made the cut. We laughed while we inched our way across the kitchen floor to her mom’s clapping and laughter and high-fived each other after our grand finale hip roll and thrust. Aside from a great workout, Urban Striptease was a great way to bond with other women and enjoy a night unlike any other!  In fact, with the kids taken care of and our spirits rejuvenated, Michelle and I decided to grab a Jeep and go “muddin” until midnight. That wasn’t necessarily the plan but after getting lost in a field of bulls and then covering ourselves in mud (stay tuned for that blog), we laughed on the drive back home that all started with an evening of striptease. I highly recommend classes like these for everyone, especially those with a cheer or dance background, although I can’t promise what you’re new personality will want to get into once you leave!