WORLD CHAMPION cheerleader work out!

Описание: Today's video/ episode is about how you all are going to work out with me! Below I will write a brief description on how to do each exercise because it is not hard at all! I've learned these exercises while on every cheer team I've ever been on. You guys can do this in your own home even!!

1st:
Run at least 30 minutes a day, it keeps the doctor away!

2nd:
Go on the elliptical for 20 minutes- cardio

3rd:
Go on the elliptical for 5-10 minutes but do it on your toes or balls of your feet- helps with building your calves and legs in general

4th:
Go on the elliptical for 5-10 minutes but put all your weight on the from of your body- helps with decreasing your thighs and build muscle

5th:
Get a 15-30 pound weight, depending on your body mass. Lift it switch your legs by putting it on your side of your booty! This works out your butt like crazy!! Do 3 sets of 10

6th:
Get a 15-30 pound weight, depending on your body mass. Lift it above your shoulders for the front portion and squat. For the back put it behind your head and hold it with your hands and shoulders. Do 3 sets for each, back and front, of 10. So in total 6 sets of 20.

7th:
Get a 15-30 pound weight, depending on your body mass. Lift it just like you did for the front or whatever is comfortable for you, and do 3 sets of 10, lunges on each side.

8th:
Get a 15-30 pound weight, depending on your body mass. Lift it like you did for the front portion of your squats and then do 10 of the little bursts squats.

9th:
Get a 5-15 pound weight, depending on your body mass. Lift it up with your arms in a straight up and down motion. All of these work out your booty.

10th:
Go on the hip abductor and use 45 lbs of each set which is front and back. This works out your inner thighs and your butt.

11th:
Now for the awkward exercise, go on an elevated bench and lift your legs up this works out your butt!

12th:
Do little bursts of running and then squat, start with one squat and run for at least 20 seconds in each burst. Then work your way up from 1 running squat to 10 running squats.

Cooldown:
Walk it off, breath, and do 3 sets of 50 crunches any way you'd like to flatten your tummy!