Varsity Fit Training Guide

Varsity Fit Training Guide Workouts

Varsity Fit Training Guide Workouts

The Varsity Fit Training Guide is a 8-week workout complete plan and outline for cheerleaders and dancers.

May 30, 2018 by Varsity TV
Varsity Fit Training Guide Workouts

Welcome to the Varsity Fit Training Guide! 

You are eight weeks away from a stronger you! If you're looking for more of a challenge, combine the workouts into a more rigorous 4-week schedule. 

Before you get started, it's important to assess your current level of fitness by taking the Fit Test. All you need is a timer and a place to record your results. This will help you set a benchmark and track your progress before, during and after the program.

WARM UP | COOL DOWN

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Exercise 1, Lower Body [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Squats
  • 20 Lunge Back + Leg Lift [Right]
  • 20 Lunge Back + Leg Lift [Left]
  • 20 Calf Raises
  • 20 Curtsy Lunge


Exercise 2, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 15 Push-ups
  • 15 Tricep Dips
  • 20 Decline Shoulder Taps
  • 10 Inch Worms
  • 20 Plank V-ups


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Exercise 3, Power Legs [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Squat Jumps
  • Right Lunge Jumps
  • Left Lunge Jumps
  • Power Ski Side to Side
  • Plie Out and In
  • Jumping Jacks


Exercise 4, Power Core [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Mountain Climbers
  • Reach for Toes
  • Knee to Opp Elbow
  • Bicycle Crunch
  • Tuck Ins
  • Flutter Kicks


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Exercise 5, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Warrior 3 to Knee Up (R)
  • 20 Warrior 3 to Knee Up (L)
  • 20 R Side Plank Twist
  • 20 L Side Plank Twist
  • 20 Tic Toc Kicks


Exercise 6, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

  • 30 High Knees
  • 10 Tuck Jumps
  • Leg Lifts: 15 Each
    • Straddle
    • Right Leg Lift
    • Left Leg Lift
  • 15 Right Leg Kicks
  • 15 Left Leg Kicks
  • V-ups: 15 Each
    • Right Leg
    • Left Leg
    • Both Legs
  • 1 min: 5 Star Jumps, 5 Jogs


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Exercise 7, Upper Body Power [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Push-up Jacks
  • Plank Up Downs
  • Tricep Dips
  • Power Push-ups


Exercise 8, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move.

  • Heisman
  • Double Pulse Lunge
  • Side Shuffle Burpee
  • T Jumps


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Exercise 9, Lower Body [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

  • 20 Side to Side Squats
  • 20 Right Lunge Back to Front
  • 20 Left Lunge Back to Front
  • 30 squat to Calf Raise
  • 30 Curtsy Lunges
  • 15 Bridge (Right & Left)


Exercise 10, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Side to Side Push-ups
  • 30 Decline Shoulder Taps
  • 20 Tricep Push-ups
  • Plank Clock Walk
  • 20 Diamond Downdog Push-ups


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Exercise 11, Power Legs [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

  • Squat Jump Half Turn
  • Right Runner Lunge Explode
  • Left Runner Lunge Explode
  • Sideline Jump
  • Plié Heel Click
  • High Knees


Exercise 12, Power Core [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

  • Plank jacks
  • Scissor kicks
  • Plank side kicks
  • Straight leg lifts
  • Plank tuck in
  • Cross kicks


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Exercise 13, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 R leg squat knee lift
  • 20 L leg squat knee lift
  • 20 R side plank knee to elbow
  • 20 L side plank knee to elbow
  • 20 R leg calf raise with back leg lift
  • 20 L leg calf raise with back leg lift


Exercise 14, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds

  • 30 high knees
  • 10 tuck jumps
  • Leg Lifts: 15 Each
    • Straddle
    • Right leg lift
    • Left leg lift
  • 15 Right leg kicks
  • 15 Left leg kicks
  • V-ups: 15 Each
    • Right leg
    • Left leg
    • Both legs
  • 1 min: 5 Star jumps, 5 jogs


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Exercise 15, Upper Body Power [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves

  • Power Push-ups
  • Tricep Sit Kicks
  • Plank Side Taps
  • Russian Twist Row


Exercise 16, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move

  • Squat Jump Lunge
  • Plank Jump In
  • Sumo Squat Side Jumps
  • Burpees