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The Total-Body Cheer- and Pilates-Inspired Cardio Workout

If you have workout fatigue from HIIT workouts or barre routines that all start to feel the same, look no further. These moves from celeb trainer Lauren Boggi, founder of Lauren Boggi Active, are exactly what your body is missing.  A former college cheerleader turned Pilates instructor, Boggi created a workout that is a fusion of the two disciplines so you can get the best results from both. Her Cardio-Cheer-Sculpting method—a total-body HIIT-dance-cardio-Pilates mash-up—features dynamic, cheerleading-based choreography that will test your balance and core strength like no other workout you've tried before. (Next, try to master her crazy-hard cheerleading-inspired abs exercise.) 

Even if you've never put on a cheerleading uniform before, we've got you covered. Start studying your cheer glossary to master the basics:

1. High "V"

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2. "T"

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3. Liberty

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4. Low "V"

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5. Daggers

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6. Touchdown

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7. "L"

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8. Pretty Girl

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9. Arabesque

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Here's a breakdown of each of the moves in Boggi's total-body workout:

1. Calf Pump High "V" to Low "V"

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A. Stand with feet together and arms long by sides. Inhale to contract your quads, glutes, and inner thighs as you rise onto balls of your feet and simultaneously punch arms up to High "V".
B. Bend knees and lower heels to the floor. Repeat for 30 reps.

2. Toe-Touch Abs

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A. Lying on back with knees bent and arms framing ears, depress shoulders and tilt chin. Inhale then exhale to contract abs and roll up to sitz-bones, simultaneously lifting right leg out to side.
B. Reach your right arm toward right toes, and raise left arm out to "T". Try to keep the leg on ground parallel and still. Perform 30 reps on each side. 

3. Tic-Toc

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A. Start with shoulders depressed, chin to throat, abs engaged, and arms long by sides (dumbbells optional). Breathe in and step right leg back to lunge.
B. Exhale, stand to liberty with right knee bent and perform bicep curl. 
C. Inhale to fold over from hips, reaching right leg behind the body and arms forward with palms up.
D. Exhale to lift body to vertical as you kick leg forward and reach arms back to target triceps. Perform 30 reps on each side.

4. Butterfly Jacks

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A. Stand with legs together and elbows bent in front of face.
B. Open legs and arms to side, then quickly close legs, simultaneously bend elbows to bring triceps close to ears.
C. Straighten and punch arms up while
simultaneously  opening legs. Perform 30 reps.

5. Absolute

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A. Stand with legs apart and parallel. Inhale then exhale to kick right leg across midline of the body. Arms go to "L" position with your left arm in front of body and Right arm in "T".
B. Inhale to bend knees and lower into wide second, place hands behind head with elbows wide.
C. Exhale to side bend at waist then jump with arms in Low "V". Perform 30 reps on each side. 

6. Pretty Girl Twist

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A. Step right leg out to side lunge and simultaneously bring arms to "T".
B. Exhale to contract abs, quads, and glutes, and press off leg to return to standing with right foot to inside of left knee (Liberty pose).
C. Bring hands to forehead with palms out and rotate torso toward right then back to center. Perform 30 reps on each side.

7. The Fan

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A. Start with arms above head, hands clasped (relax fingers and press palms together). Legs should be parallel, shoulders depressed and head lifted. Inhale to lower right leg into lunge and bend at the waist toward left.
B. Exhale to contract abs, stand, and lift right leg to side (stay parallel, this is not a curtsey lunge or lateral Liberty), and bend waist to right. Perform 30 reps on each side.

8. Spread Eagle Burpee
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A. Start with legs together. Inhale, squat to take hands to floor and exhale as you straighten legs directly behind body
B. Inhale again to jump legs forward. Prep with arms in daggers as you launch up into jump.
C. Legs will separate as arms punch up to touchdown. Land softly as you articulate through feet. Perform 15 reps.

9. Triple Peach

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A. Breathe in and bring body to floor with knees bent and hands on the ground. 
B. Exhale to power through left leg to stand as right leg reaches long in arabesque (left knee and glute should be behind left heel) while arms are in "T" at shoulder height.  Repeat 15 to 30 reps on each side.

10. Pre-Season

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A. Seated on back of sitz-bones, place hands behind head and exhale to contract abs, and tilt pelvis, simultaneously reaching legs out, keeping your lower back on the ground.
B. Open and close legs twice.
C. Inhale, bringing arms to Low "V" then exhale to contract the abs, bending knees and lift upper body, hugging the legs in tuck. Perform 15 to 30 reps.

 

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