Cari Fit

Fitness Advice, Workout Tips, and Inspiration

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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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.