All-Star Dear Cheer Abletics

UltimateRudags said:

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? ;-)

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woo, i'm gunna try this!!!!!

but yeah what are lemon squeezers and fit ups?? video!! haha

no but really, what are lemon squeezers... ahaha I NEED TO KNOW!

cartwheels&cupcakes said:

no but really, what are lemon squeezers... ahaha I NEED TO KNOW!

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How To Do Lemon Squeezer Exercises | LIVESTRONG.COM

ACEDAD said:

How To Do Lemon Squeezer Exercises | LIVESTRONG.COM

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Thank you!

Ok, I googled full fit ups and it brought up this page. Come on! Inquiring minds want to know. What are they?

If you want to be able to see them? Low body fat and clean diet.

ACEDAD said:

How To Do Lemon Squeezer Exercises | LIVESTRONG.COM

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So a V-up, for all of your inquiring minds.

dawgshow said:

Ok, I googled full fit ups and it brought up this page. Come on! Inquiring minds want to know. What are they?

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I'm thinking they may have meant sit ups.

run on black top...its like my trick when I need to look good haha if you run like a mile a night for like a month you'll look good however its terrible for you knees and ankles but you know its the price of looking moderately attractive

The ONLY way to get abs like that is photoshop... Duh!


Seriously though it's simple, you eat a healthy diet and burn more calories than you eat. Everyone has a set of great looking abs, it's just that your core is where your last bit of fat reserves are left. ( I would assume for keeping your internal organs warm if you were in a survival state) so its the last of the fat to go and the hardest place to get ripped (lower abs especially)

While ab work is great for the core, spot burning fat isn't effective. High intensity interval training (ie sprinting, anything that gets you out of breath fast and you take breaks) seems to be the best. The goal isn't just weight loss though because for instance, if you weigh 75 lbs of muscle and 75 lbs of fat for a total weight of one fifty, and you lose twenty lbs but its ten lns of muscle and ten lbs of fat, you'll look the same just a lil skinnier. (I know that was way oversimplified). So you have to make sure that you don't eat so much excess calories that you gain fat, but that you eat enough that you won't lose muscle. That's the basic gist of it. You can alao do strength exerciss to increase the size of abs by using weights, but that's only effective if you are below a certain BF percentage as far as looks go. You will be stronger if your bf isn't there yet , and the abs will be bigger, you just wont see them.


Or forget all this and just be born genetically gifted.

These girls are all on Cheetahs. There are probably better pictures out there that show off even more of the athletes, but you get the idea.

fightzy said:

What are Full fit ups, and Lemon Squeezers?
I want a six pack

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Oh lord...ask ANY Aviator what a lemon squeezer is and they'll show you Our coaches got their ab drills and "nope, you didn't pull go do 30 ___ and try again" from Tony Horton and Shawn T (P90X and Insanity).

okay cheetah ladies put some clothes back on you make everyone feel fat.. ughhh those abs just the TEA!

UltimateRudags said:

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? ;-)

Click to expand...

Yea.... not my fav but i have seen all 4 and they really help... i almost have abs lol i can do the circuit for u to record lol

I did this circuit with my junior 2/ youth 3 kids today and it was great, well I thought it was great they kind of hated me for about 15 minutes afterwards then got over it
Before anyone thinks I was very evil doing this on youth kids, yes I am evil but half the team are very high level competitive acrobats who condition a lot and I did take it slower than I would with the older ones.
Would love to see the other circuits now after seeing this one in action