It is important that we take care of our bodies as cheerleaders!  When you start a workout routine, you should switch it up every 2 to 4 weeks.  This will prevent your body from getting accustomed to the same exercise,it will continue to challenge your muscles to help you get stronger, and prevent you from getting bored with the same routine.


Listed below is week two of our middle school workout routines.


This workout routine should be performed in a circuit, which means perform each exercise for 40 seconds, rest for 20 seconds, then move onto the next exercise. Once your athlete has completed all 6 exercises, we refer to that as being 1 set.  Each athlete should perform 3 sets, 3 to 4 times a week.


Exercise 1:  Squat Jumps-


Exercise 2: Knee Push Ups with a Row


Exercise 3 and 4 Plank Kickbacks




Exercise 5 & 6:  Side Planks




To help you track your fitness goals and improvements, click here  to download a workout tracker form.