Workout Like An NBA Cheerleader

Last night I held one of my weekly group training sessions with the Houston Rockets Power Dancers. I decided to make it a little harder than usual, because they are getting ready to start the new season (finally!) and will be on the court soon!  So, I thought I’d share with you guys the exact workout we did (see below). Try it for yourself and let me know what you think!

 

 

RPD Workout:

Warmup: treadmills and stairs 5-10min
Strength Training (they use two 8-12lb weights for most exercises):

  • 20 Pushups & 15 Overhead Shoulders Raises x 3 sets
  • 15 Bicep Curls & 15 Squats x 3 sets
  • Band walk with resistance band (up and down hallway for about 5 minutes)
  • Walking lunges with a leg lift (for glutes) up and down the hallway for about 7 minutes *using a 20lb kettlebell
  • Curtsey lunges (15 each leg) then 20 overhead tricep extensions x 3 sets
  • Traveling Burpees alternating with weighted squats x 3 sets for about 5 min each
  • Traveling squat jumps 7 minutes
  • Squat Jacks 7min
  • Side planks – 25 dips on each side x 4
  • Bicycle crunches (fast) 1 minute alternating with 1 min squat jumps (jumping up to touch wall)
  • Stretch

Also, I will be debuting a new workout series in the next couple of weeks called “Workout Like A Rockets Power Dancer” where I will feature a new dancer each week that will share one of her favorite workouts with you and we’ll challenge you to workout like an RPD for one week! Stay tuned…

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