Here is something I have been working on for a couple of hours that would get my girls started in the right direction.  This is not the finished product, but I needed to get something together quickly.  Basically, this workout is for untrained people to give them a starting point.  As the months progress the exercises will get harder and i will also incorporate more training tools such as jumpropes, exercise balls, etc..  Another thing to remember is that these girls do not have access to a gym unless their parents are willing to shell out for it.  I kept this as simple as possible and made sure that every muscle group that we use in practice was involved in the training.  These workouts are designed not to last more than 30 minutes because I do not know of any untrained HS student with the capacity to exercise for longer than that.  I will also be demonstrating how to do each of these exercises at the next practice so I didn't feel the need to explain each one down to the last detail.  Let me know what you think and if anyone has some basic exercises let me know.

Greenbrier East HS Cheerleading Workout
 

Cardio- 30 minutes twice a week.  This would include running, walking, riding a bicycle, elliptical etc…
You need to raise your heart rate for at least 30 minutes at a time.  If this is to much try 15 minutes and add several minutes a week until you get to 30.  Do not try and kill yourself with this.  You should be able to carry on a meaningless conversation while you are doing cardio without much of a problem.
 

What you will need:

1.  minimum of 5 lb dumbbells
   
   

Plyometrics and Weights 3x per week
 

Always begin each workout with 5-10 minutes of light cardio, this will get your blood moving and warm up the muscles that are about to work.  This would include a fast-paced walk or bike.   Follow the warm-up with light stretching (straddles, bridges, splits).
 

Routine 1
 

1. Step-ups- find a step or a stable platform of some sort that is about 1 ft- 1 and1/2 feet off of the ground.  Step up with your right leg and bring your left knee as high as you can.  This exercise is supposed to work the leg on the step.  Keep your weight in the front leg. Step back to the ground with your left leg and repeat 10 times.  Switch to your left leg in front without stopping and repeat 10 times.  If you cannot find a step, it is ok.  You can do this on the ground but instead of placing your feet back together step back into a deep lunge.  For a more challenging workout hold dumbbells in your hands.
   
   
2. Dips- find a chair or a stable platform and place your hands on the edge, palms on the flat surface with fingers hanging over.  Drop yourself down until your arms are at 90 degres and press back into your starting position with arms straight.  For added difficulty dip with your feet raised.  Do one set of 15.
   
   
3. Step-back lunges- Start by standing up straight and step back with your right leg into a lunge.  Come back to starting position and step back with your left leg.  Repeat this until you have done 10 on each leg.  To make this exercise more challenging hold dumbbells in your hands as you lunge.  Arms should stay at your sides the entire time during the exercise. 
   
   
4. Push-ups- Place your arms a slightly wider than a shoulder width apart and fingers pointing forward.  With your body completely straight, abs flexed, and head in a neutral position drop down until your arms are at a 90 degree and press back into starting position.  To make this less challenging place your knees on the floor and maintain flexed abs while doing the push up.  If your feet are on the floor do 10, if your knees are on the floor do 15.
   
   
5. Straight arm crunches- lay down flat on your back with your arms extended straight like you are reaching to the ceiling.  Place one hand over the other and reach to the ceiling pulling your head and shoulders off of the floor using your stomach muscles.  As you come down do not let your head and shoulders touch the floor.  This will keep your stomach muscles engaged during the entire exercise. Do one set of 10.
   
   

Warm-up same as Routine 1
 

Routine 2
 

1. Squat-curls- start with your arms at your sides with a 5 lb dumbbell.  Squat while keeping your back flat until your upper legs are parallel with the floor. As you stand up curl your arms with elbows at your sides. And at the top raise your arms with your shoulders until your elbows are straight out from your body.  Come back to the starting squat position and repeat.  Do one set of 10.  This is the basic position for all stunts.
   
   
2. Seated butterflies- sit in a chair or on a bench with your back flat and your arms extended straight in front of you with a slight bend at the elbow. Stay in this position and stretch your arms as far back as they will go.  Squeeze your chest as your bring them back together in a slow and controlled motion. Try this first w/out dumbbells and when you get the hang of the motion add weights.  Do one set of 15.
   
   
3. Straight leg dead lifts- Stand up straight with arms at your sides. Bending only at the waist let your arms hang down.  As your hands get closer to the floor you should feel a stretch in your hamstrings.  Go as low as you feel comfortable and return the starting position maintaining a flat back while your head is in a neutral position ( this means neither forward or backward, but in the middle).  Try this without weights first and then add them as you feel comfortable.  This exercise should be performed slow and controlled squeezing glutes (butt) the entire time.  Do one set of 15.
   
   
4. Bent over row- Stand up straight and with a slight bend in the knees bend over until your arms are hanging towards the floor. Keeping your lower arms straight bring your elbows to the ceiling while squeezing the middle of your back.  You should be squeezing your abs the entire time from start to finish.  Lower your arms back to the starting position and repeat for 15 repetitions.  Once you get the hang of this add dumbbells.
   
   
5. Hollow body drills- Everyone should know how to do this by now.  You need to hold these for a minimum of 10 seconds each time you do them.  Work your way up to 20 seconds. Remember if you can’t do these you probably can’t tumble either.
   
   

Do one complete set of all 5 exercises without stopping.  Then take 2 minutes to breathe and relax then repeat 2 more times with a 2 minute break after each set of 5 exercises. (Beginners may take a 30 second break between each exercise, but eventually need to work away from this)
 

Jump Day

 War-up same as Routine 1 

 Routine 3

1. No- jump jumps- Start just like you would a normal jump.  Hit a nice Hi-V and jump as high as you can without doing the toetouch, hurdler, etc.  Do five of these to warm up.
   
   
2. Squat jumps- Start by standing up straight.  Squat down and swing your arms back like you are going to do a back hand spring.   Then, explode through the jump with your hands going towards the ceiling. When you land absorb the jump by slowing coming back to your starting position.
   
   
3. Straddle leg lifts- Everyone knows how to do these.  Do these slow and controlled.  Do not lean back and bounce up and down.  Make sure and do right, left, and then both all for sets of 10.
   
   
4. Standing leg lifts- Once again, do these slow and controlled for sets of 10 on each leg.
   
   
5. Straight leg jumps- Bounce off of your toes with your arms straight over your head for a set of 30.  Do not bend your legs.
   
   
6. Do 2 of each jump even though you are tired.  (toe youch, front hurdler, pike, side herkie)