Staying In Shape Over The Holiday Break
Most everyone looks forward to the Holidays and the break that comes with it; and while the holidays are full of fun times and good food it also lands right in the middle of the cheerleading season for both school cheerleaders and competitive cheerleaders. It is very important for cheerleaders to stay healthy and in good shape during this time. Lets discuss a small routine to keep up the good momentum and still have a wonderful holiday break. This break can be used as a great time to let your body recuperate, but it is even more important to keep both your lungs and muscles that you have trained in the shape you worked so hard to get them in. This means taking a bit of time daily to exercise. Let’s go over a basic aerobic and strength training routine you might chose to use this Holiday season without even leaving your house.
Jumping Jacks– set a timer and do continuous jumping jacks for 5 sets of 60 seconds each resting for roughly 30 seconds in-between sets without sitting down
High Knees– run in place bringing your knees as high as you can up to your chest repeat for 5 sets of 60 seconds the same as jumping jacks
MUSCLE STRENGTH TRAINING
Arms -do all exercises in 5 sets of 10 repetitions
Pushups- do 5 sets of 10 pushups (this can be modified to wall pushups if necessary)
Dips- sit on the edge of your couch and put your hands by your sides on the couch, slide your bottom off the edge and bend your elbows dipping your body (this can be completed with your legs straight or bent)
Legs- also 5 sets of 10 repetitions
Squats- place feet slightly wider than shoulder width and push hips backward while bending knees
Step ups- step up and down from a sturdy object at least 7 inches in height (this is the height of a standard single stair) taking a cushion off your couch and stopping onto your couch also makes for a good height.
Core- also 5 x 10 repetitions
Sit-ups or Crunches- lying on your back bend knees place arms behind your head and lift your head and upper body towards your legs(you determine how far) supine leg/hip lifts- lying flat on your back lift both legs keeping your legs straight lift your bottom off the floor and point your feet to the ceiling.
This whole regimen shouldn’t take more than 20 minutes a day out of your holiday break and the best part is you are keeping your body healthy and you won’t miss a beat when you hit the floor on your first practice back. Also now that you are all warmed up it is a perfect time for stretching; which we all know is essential for cheerleaders. We hope you find this useful. Hap