Things You'll Need:
- Free weights
- Treadmill
- Elliptical
- Jump rope
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Step 1
Schedule your cheerleading workout for five times a week. Three days should be strength training and the other two should be cardio. You can alternate the days so that you do one day strength training the next cardio, and so forth.
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Step 2
Warm up your body by doing five minutes of a cardio exercise. This can be running, jumping rope, speed walking or practicing chants with arm and leg movements with no pauses in between.
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Step 3
Build strength in your arms by doing push-ups and lifting weights. Using 5 to 10 lb. weights, perform 3 sets of 10 repetitions each of a weight press, shoulder press, curls, row and kickbacks.
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Step 4
Strengthen your legs by doing 3 sets of 15 repetitions each of squats and lunges. Strap on some ankle weights and do side leg lifts by lying on the floor, or holding on to the wall with one hand and lifting your leg out to the side.
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Step 5
Perform basic crunches, sit-ups, side crunches and leg lifts when working your abdominals. Do 3 sets of 20 repetitions each.
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Step 6
Do aerobic exercise, such as dance aerobics, step aerobics, jogging, inline skating, jumping rope, walking on a treadmill or using an elliptical machine, two days a week. You should strive for 1 hour of cardio exercise.
