Endurance: What You Need And How To Get It

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The season has started, practice is in full swing and by now you have run through your game time routines a million times – maybe even starting on those competition routines, huh?

Now, we all know that feeling when coach says ok let’s do the routine full out! I mean every stunt hits, tumbling pass goes and you ‘give it your all’ type of run through. How do you feel after?

Are you tired and out of breath? Need a minute or two to recover? So why is it that we can practice a stunt and hit it over and over again, but in the middle of a routine it is completely different? This is because of endurance and I am here to share some cheerFIT tips for how to build that endurance and take it to the next level.

The trick to improving endurance is to focus on HIIT training. That stands for High Intensity Interval Training, and it helps build the stamina and endurance we cheerleaders need to turn a 2 ½ minute ALL OUT routine into a ‘piece of cake’.

The benefits of HIIT training include:

Efficient – I know you’re busy, but you can do a total body high intensity workout in half the time of a regular workout and get double the results!

No equipment needed– You don’t need any fancy weights or equipment – you just got to get moving and give it your all…aka no excuses!

Boosts power & energy – A high intensity workout will give you an energy boost and make it easier and easier to run through that routine each and every time.

So let’s give it a try, shall we?

Grab a timer and run through these exercises for 40 seconds of intense exertion, 20 seconds rest. Complete the circuit 4 times and enjoy the benefits of improved endurance my friends!

Jump Squats

Alternating Lunges

Push Ups

Plank Jacks

Whew how do you feel? Don’t worry each time it will get easier and easier!

And if you need a little 1-on-1 motivation, I want to offer you a free consultation with me, your personal cheer fitness trainer.

Keep up the great work!

Stay FIT,


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Danielle Wechsler

Danielle Wechsler is a highly energetic and extremely motivated fitness professional. Danielle is the founder of cheerFIT (www.cheerfittraining.com), trainer to the pros and former collegiate cheerleader. Danielle originally founded cheerFIT after focusing on fitness to overcome two ACL tears during her cheerleading career. Danielle combines her passion for cheerleading and expertise in the fitness industry to create cheerFIT. She currently offers workout videos, online coaching programs and in person bootcamps throughout the country. cheerFIT workouts are a great way for cheerleaders to tone, sculpt strengthen and prevent injury!

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