Holiday Gift Guide
Spread spirit and cheer this season! Check out our 2020 Holiday Gift Guide and get inspired to give. 1. Make a donation to someone’s favorite charity in their name (our favorite is St. Jude Children's [...]
Friday Nights Under the Lights
Hey guys! It’s Raelee here—a senior at Farragut High School in Knoxville, TN. Go Admirals! I have been cheering since the third grade and this is my fourth and final year on the varsity [...]
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 [...]
DIY: Folder Organizer
School is in full swing. All of your 'first day of school organization' has gone out the window. Feel like you need to reset and get back on track but want your school supplies to [...]
Buffalo Hot Wing Hummus
What's better than hummus with veggies and pita bread for a snack? Homemade hummus with veggies and pita bread. Details below! Grocery List 1/3 cup sesame seeds 2-3 tbsp olive oil 1 can [...]
Crunch Time
5 MOVES TO STRENGTHEN YOUR CORE Your core muscles support nearly every move you make, from tumbling to stunting and everything in between. In addition to improving body control and stability, a strong core [...]
6 Yoga Poses to Stretch & Strengthen
Balance the heat of summer with these cooling yoga poses designed to lengthen and strengthen your muscles. All you need is an outdoor space, a yoga mat and yourself! BOW POSE Lie flat on your [...]
Lower Body Blast
Stunts, jumps, tumbling, you name it. A strong lower body makes everything easier. Target your lower half with these 6 moves designed to work the glutes, quads, hamstrings and calves. Perform [...]
Love Your Lunch
Tips to pack a delicious and nutritious meal: Avoid processed foods and pre-packaged meals. These types of foods usually lack nutrients and will keep your energy level down rather than [...]
Homemade Popsicles
There are a lot of perks to summer – no school, extra sunshine, team bonding and, of course, summer camp. But one thing’s for sure … it’s hot out there! [...]
Strength + Cardio + Abs
Crunched for time? Circuit training is the workout for you! A circuit is a series of exercises repeated one right after the other with little or no rest in between. Once each exercise is completed, [...]
Total Body Tone
Worried about falling into a winter workout rut? Not this year! This total body toning routine has 6 unique exercises to increase strength, power and endurance. We recommend performing this workout 3-4 days a week. [...]
Add Some Lift to Your Jumps
Jumps are a big part of what we do as cheerleaders to help create excitement on the sidelines. Increasing our flexibility, strength and power, while also perfecting our jump technique, will help us improve [...]