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 !

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