How do i tone up my body for cheerleading (6-pak and good arms) with strong legs w/o going to a gym, (at home?
Answers:
Bodyweight exercise is the answer. Bodyweight is healthy, safe, and easy. If you don't know what it is its like Pushups, Situps, pull ups, etc.
First eat well. Here is My exercise schedule that I used to do when I didn't go to the gym. It's the best toner.
Don't listen to whomever tells you practice everyday. You either practice 3 times a week on all body parts or 1 day upper body & 1 day lower body, and thats what I do with a day rest.
This is My schedule I do, I used to do them at home but no I do them all 3 time a week and also weight practice.
SAT
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
SUN
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3
Side split 45secondx2
Front Split 30 second each leg x2
MON
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
TUES (REST
Wed
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3
Side split 45secondx2
Front Split 30 second each leg x2
THURS
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
FRI
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3
Side split 45secondx2
Front Split 30 second each leg x2
If you have a couple of dumbbells through with the upper body exercises day a couple of sets too
Be sure to stretch before exercise. To avoid pain and have and athletic cheerleading body.
Good Luck and have fun ;)
to tone your abs you shold do about a 100 or more crunches a day. to tone your rest of your body you should try running at least 30 minutes a day. and keep yourself on a diet.
for six pack abs: 25 crunches
lay feet on bed,chair,w/e than come up into a crunch and hold for 25 seconds.
25 crunches while feet are on bed
do this 4 one month.
for strong arms: just practicing stunts! liek cartwheels,etc.
for stronf legs: squats,jumps and lunges.
crunches.
im a cheerleader lol :]
i have a 4-pack tho and im only 13
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