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…

You may also like

Comment on this post