#cheerworkouts

1. Do as many pushups as you can in 20 seconds, this will work your shoulders, chest, biceps and/or triceps.  You can also vary you arm placement as the push ups get easier.

(Rest 10 seconds)

2. do “mountain climbers for twenty seconds.  In the pushup position bring one leg in front of you and put a bit of weight on it, switch legs and repeat swiftly.

(Rest 10 seconds)

3. opposite arm and leg stretches are next, for twenty seconds.  With your knees and hands flat on the ground, inhale.  While exhaling lift your left leg fully extending it behind you and right arm and fully extending it in front of you.  Return to your hands and knees flat on the ground, switch to the opposite arm and leg.  Repeat.

(Rest 10 seconds)

4. Next are burpees, they’re tough but extremely good for strengthening muscles.  First, start with your feet shoulder width apart.  Second, bring your hands down to the floor.  Next, jump your legs behind you into a push up position, then bring your feet back to the second position and stand back up.  Repeat.  (to make this tougher, instead of standing back up you can jump up straight into the air, then repeat.)

(Rest 10 seconds)