Cheerleaders endure a series of high-intensity workouts and conditioning to stay in shape as well as perform the maneuvers necessary for their sport. Typically, cheerleaders will follow a strict diet and physically push themselves to have a flexible, physically fit and strong body. It is well within reach to gain the body of a cheerleader with the right amount of determination and effort.
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Sprinting in Shape
Sprinting is one of the most important exercises in cheerleader conditioning. A sprint will specifically work your hamstrings and burn off excess fat. If you are new to sprinting, try exercising on a treadmill first. Within five minutes, gradually speed up from a walk to a run until the treadmill is at the 6.0 speed setting. Using the side rails as a stopping point, raise the treadmill speed to 9.0 in increments of 30 seconds. Continue for 20 to 30 minutes.
Increase Your Workout Times
Generally speaking, workouts are recommended for adults several times per week at 30 to 45 minutes per session. Cheerleaders work out a little harder, at four 60-minute workouts per week. Make a commitment to set aside four hours per week; you can divide this into two 30-minute sessions per day.
When you work out, avoid doing the same exercises repetitiously on a daily basis. A cheerleader workout may consist of 30 seconds of pushups followed by 30 seconds of crunches, 30 seconds of lunges and 30 seconds of variation crunches. If you feel tired, instead of resting, push through it and vary the workout. Also, try to mix weight training in with your workout, using free weights and leg presses.
No Glutes, No Glory
Cheerleaders religiously work out their glutes, so be prepared for a lot of squats. According to Kurt Hester of TD1, a squat only becomes useful to strengthening the glutes at the low portion of the squat. You will want a lot of depth in your squats for them to be effective. To properly perform a squat, shift the weight onto your heels while crouching down. Position your body as if you are going to take a seat in a chair. This low position will maximize the benefit to the glutes. Another effective exercise is squat jumps. While in the crouched position, press off on your feet while coming up. Form into a complete jump, and return to the squat position.
A High-Fiber, High-Protein Diet
A diet high in protein is recommended for cheerleader conditioning. Choose lean meats such as pork and skinless chicken. The diet should be low in carbs, with foods such as quinoa, whole-wheat pasta and brown rice. Complex carbs are best eaten before training, while simple carbs are best after training to help keep your blood sugar level intact. Create a caloric deficit to put yourself on the road to achieving a cheerleader's body. According to the Centers for Disease Control and Prevention, eating 500 fewer calories per day, or 3,500 per week, can help you lose 1 to 2 pounds per week. A cheerleader should also have a high-fiber intake of 20 to 30 grams per day.