All About Arms

From hitting sharp motions to holding up stunts, a strong upper body is crucial for cheerleaders. While many upper body moves require dumbbells or equipment, all you really need for an effective workout is your own body weight.

Perform the following exercises back-to-back. Rest for 90 seconds and repeat. Complete the circuit three times through.


Start standing with feet hip-width apart. Hinge forward at the hips, placing your palms flat on the ground. Walk your hands forward until you come to a plank position with your shoulders directly over your wrists. Walk your hands back to your feet and stand. Complete 10 reps.


Down Dog Push Ups

Start in downward facing dog with fingers turned slightly in. In this position, keep your arms close to your ears as you press your hips into the air and heels into the ground. Inhale and bend your elbows out to lower your head toward the ground. Exhale and extend your arms to return to down dog. Complete 10 reps.


Diamond Push Ups

Start on your knees in a modified push up position. Bring your hands together so that your thumbs and forefingers form a diamond. Bend at the elbows to lower your chest toward the ground. Extend your arms to return to start. Complete 10 reps.


Plank Ups

Start in a high plank. Bend the right arm to lower your elbow and forearm to the ground. Lower the left arm to come to a low plank position on both elbows. Place your right hand on the ground, followed by your left hand, to push back up to start. Repeat this movement, this time starting with the left arm. Continue alternating until you complete 20 total reps (10 on each side).


Plank Shoulder Taps

Start in a high plank with feet hip-width apart. Without twisting your hips, bring your right hand up to tap your left shoulder. Place it back down. Repeat this movement on the opposite side, this time tapping your left hand to your right shoulder. Continue alternating, keeping your hips as still as possible, until you complete 30 total reps (15 on each side).

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