All-Star Dear Cheer Abletics

[cheer4ever0522]

I was wondering yesterday why my abs didnt look as good as they normally do... when in fact i made a stop to get cheetos, and root beer before going to the gym ... along with a reeces, and cookies and cream chocolate bar... lol

i do the same thing lol

 

[megaroo714]

i love this .. i'm doing these every day from now until the first comp .. by the end of the summer if you punch me in the abs you will break your hand

 

[SparkleSpankies]

We have an exercise called the "full out routine" that we like to use fairly often.

Best line I heard in a while, LOVE IT!!!

 

[cheer9497]

Thanks @ultimaterudags used part of the ab and lower workouts. LOVE!

Sent from my MB855 using Tapatalk 2

 

[kykycheermom]

My CP had me write all these down for her to do this summer, and as we speak, she's suffering the ab workout lol. God bless her, she's determined to work through the whole progression! She's got great abs to begin with, and is all muscle anyway, but she wants that ripped look. She also had me copy down the arm and leg workouts. She's determined to say the least.

 

[angie]

My J5 team is RIPPED! Id like to think I can take credit. Ill video one of my kids doing what I call "Kyle's Ab Circuit" Its pretty simple and you can do it at home.

2 Crunches
2 Full Fit Up
2 Bicycles
2 Lemon Squeezers
Hold Hollow for 2 seconds
2 Straddle Ups
2 Pike Ups

*Repeat with 4,6,8,10,12

Then take a break and stretch abs out.

Then start over going back down at 10.

10 Crunches
10 Full Fit Up
10 Bicycles
10 Lemon Squeezers
Hold Hollow for 10 seconds
10 Straddle Ups
10 Pike Ups

*Repeat for 8,6,4,2

When you get to the last sets of two, focus on technique and do it as fast as possible.

Thats my ab workout for my kids! I think all 12 are ripped. Every competition so far people have asked how I get them so ripped. They haven't met my leg circuit, cardio circuit, or arm circuit yet

cheer4ever0522 - Do you like my circuits? ;-)

can you explain what lemon squeexers, pike ups, and full fit ups are? and are straddle ups just like v-ups?

 

[Corsicab]

can you explain what lemon squeexers, pike ups, and full fit ups are? and are straddle ups just like v-ups?

Check page 3

 

[angie]

My Ab Circuit:

thanks for the vid!!

 

[DaniV]

My J5 team is RIPPED! Id like to think I can take credit. Ill video one of my kids doing what I call "Kyle's Ab Circuit" Its pretty simple and you can do it at home.

2 Crunches
2 Full Fit Up
2 Bicycles
2 Lemon Squeezers
Hold Hollow for 2 seconds
2 Straddle Ups
2 Pike Ups

*Repeat with 4,6,8,10,12

Then take a break and stretch abs out.

Then start over going back down at 10.

10 Crunches
10 Full Fit Up
10 Bicycles
10 Lemon Squeezers
Hold Hollow for 10 seconds
10 Straddle Ups
10 Pike Ups

*Repeat for 8,6,4,2

When you get to the last sets of two, focus on technique and do it as fast as possible.

Thats my ab workout for my kids! I think all 12 are ripped. Every competition so far people have asked how I get them so ripped. They haven't met my leg circuit, cardio circuit, or arm circuit yet

cheer4ever0522 - Do you like my circuits? ;-)

I know this was posted awhile ago but I just stumbled upon it and wanted to say thank you for posting this!! I started doing this with my team a couple weeks ago and they surpisingly (knowing how sore they are afterwards) love it! We've already seen improvements in their endurance and strength with the circuits and a few of them have started to notice a difference while doing their skills. THANK YOU for posting this!

 

[Rudags]

I know this was posted awhile ago but I just stumbled upon it and wanted to say thank you for posting this!! I started doing this with my team a couple weeks ago and they surpisingly (knowing how sore they are afterwards) love it! We've already seen improvements in their endurance and strength with the circuits and a few of them have started to notice a difference while doing their skills. THANK YOU for posting this!

I'm happy to share and am glad you are seeing the same results I did. I actually went to the gym to work on tumbling last night for the first time since like 2009. I was so soar after about 20 minutes and so I just conditioned for the rest of the hour. I am dying today but it feels great!

 

[DaniV]

I'm happy to share and am glad you are seeing the same results I did. I actually went to the gym to work on tumbling last night for the first time since like 2009. I was so soar after about 20 minutes and so I just conditioned for the rest of the hour. I am dying today but it feels great!

I know exactly how that goes, I feel like when I'm first coming back after a long break I get a better workout by tumbling than doing actual conditioning skills. Who knew only a couple seconds of quick-twitch muscle reactions could actually do so much work!

 

[ilikebigbows]

Just wrote down all of these workouts and taped them to my wall. I'm terrible at all of them but by the end of the summer I'll be golden I hope!

 

[FamUsM0m]

k my cp got up to 6 through the ab circuit...couldn't even go back down hahah....we'll do a little more each night til she can get more used to it...she's got abs already but she wants to be completely ripped lol

 

[chyeeaaa69]

I know exactly how that goes, I feel like when I'm first coming back after a long break I get a better workout by tumbling than doing actual conditioning skills. Who knew only a couple seconds of quick-twitch muscle reactions could actually do so much work!

And this is why I'm scared to start cheering again I haven't done anything in 2 years, and although I've started to get myself back in shape, I know it's gonna be brutal.

 

[fiercerando88]

And this is why I'm scared to start cheering again I haven't done anything in 2 years, and although I've started to get myself back in shape, I know it's gonna be brutal.

I just started cheering again...after 6 years. I took two tumbling classes and jumped a bit at tryouts. I've kept myself in shape through college + beyond, but still, the next few days were NOT pretty. We don't start practices till July and I'm afraid I won't be able to move after hah.