Keeping Up with Conditioning During Quarantine

Updated: Aug 18


Conditioning your body is one of the most important processes every cheerleader and athlete should go through before a big event. With a variety of exercise techniques, you're guaranteed to strengthen your muscles and cardiovascular health— a feat that all cheerleaders and athletes should possess.


With COVID-19 creating a new normal for us and our team, that shouldn't stop us from doing our normal workout! I know what you're thinking: How, you ask? Well, if we can't go out to the gym, let's bring the gym to us! Put on your practice wears and head out to the most spacious part of your house. Let's get physical and know how you can stay fit and condition your body in the comfort of your own home!



1. Train Your Mind!

I know there are lots of distractions at home such as your frequent Netflix marathons and endless scrolling on your social media feed, but with proper motivation, you can start conditioning your body! Your brain sets the mood on how your day will go, so you have to establish your own work-out routine schedule. Tell yourself today - "No more excuses!"


2. Stretch it out!

Want to ease muscle soreness and stiffness? Stretching is the key! Start stretching the upper body such as head, shoulders, arms going down to your hip, waist, knees, heels, and toe.


To learn more about the stretching exercises and to achieve more flexible legs, kindly check out the video below uploaded by Alivia D'Andrea.




3. Keep your heart pumping. Do Cardio!

Take your heart rate to the next level! You can break a sweat - without any equipment! Try these go-to cardio routines below.


  • 20 jogging in place - Position yourself like a normal jogging position and lift your arms with your foot.

  • 30 squat jumps - Start with regular squat and engage your core, and jump.

  • 30 sumo jump squats - Lower your hips then swing both arms backward for momentum as you jump and squat.

  • 30 jumping jacks - Simultaneously jump both feet into a wide stance and bring both hands straight up over your head.

  • 20 jump twist- Lower your body and do a squat position, on the way, jump and twist your body to 180 degrees and end in a squat position

  • 30 crunches - Lower yourself back down and start lifting your upper body enough to raise your shoulder blades off the floor and hold the position for 2 seconds, repeat

  • 30 mountain climbers - Do a plank position with your shoulders stacked over your wrist then bring your right knee in towards the center of your chest, then repeat using the left knee.


4. How strong are you? Time to test your strength!

Want to know how strong your body is? Find some alternative equipment at home (like a water jug, a couple of books, or sandbags) and exercise your target muscles by lifting. You'll eliminate those unwanted fats and gain muscle. Best part? You don't have to pay for a gym membership!



5. Dance to practice your endurance.

Working out doesn't have to be boring. Bring home the dance floor by putting good music and moving your body to the beat! Dancing improves your breathing, stamina, and body endurance. So what are you waiting for? Dance like nobody's watching!



6. Watch fitness training or cheer work out videos.

It's hard when there's no teammates and trainers around to motivate you, no worries! Youtube will be your guide! Youtube gives us every video of our interest. In one-click, it will show you plenty of fitness and cheer work out videos. You are the boss! as you get to choose your preferred work out routine.


7. After Sweating, Practice Healthy Eating!

Eating healthy doesn't have to be bland and boring! You can experiment and search for healthy recipes that will maintain your good body condition. You don't want the hours of your hard work to go to waste right? slow down with sugar, salty, and fatty foods as it produces unwanted body fats that will ruin your figure, plus it increases the risk of stroke, kidney disease, and high blood pressure. We don't want that after all the sweat and efforts!




8. Water is Life! Stay Hydrated.

When you sweat more! You have to drink more! Working out can really drain your energy! And can literally drain you! Because you produce a lot of sweat. Notice that sometimes you feel muscle cramp and dizziness while working out? It means that you don't have enough water to your body. Replenish it by drinking at least 8-10 ounces of water after working out.



There you have it, team! Working out in the comfort of your home doesn't have to be stressful and expensive, it has to be effective! Once you start your journey by following these steps, you will surely notice a great improvement with your body condition. Feel free to add some routines and activities that work for you! You might encounter some hindrances to keep you moving but with proper motivation and attitude, you can surpass it! Cheerleading is more than a sport, it is an attitude! Use that attitude and use this time to improve your skills and condition your body while it's offseason! We are excited to see you back and ace your performance! Everything will be better soon! Stay safe and CHEERful!



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