Tumbling isn’t just about throwing skills — it’s about mastering power, speed, control, and confidence. Whether you’re working backtalks to layouts, fulls, or back handsprings, your body needs to be strong, explosive, and sharp from head to toe — and that’s exactly what this 8-week home program delivers.
Designed specifically for cheer tumblers with no equipment needed, this plan targets the exact areas that power your skills:
Leg power & plyometrics for stronger rebounds and explosive takeoffs
Arm drive & shoulder strength to boost round-offs, back handsprings, and tucks
Core control & hollow shapes for clean technique and body tightness
Glute & hamstring strength to protect your back and knees
Tumble-specific drills to turn strength into skills
High-energy cardio finishers to mimic the stamina of a full pass
Video demos included with every exercise so you are never stuck!
This isn’t a one-off circuit — it’s a progressive training plan, broken into 2-week blocks that build your strength, coordination, and endurance week by week:
Weeks 1–2: Build your foundation — focus on clean shapes, basic power, and control
Weeks 3–4: Increase the volume and intensity with longer sets and added drills
Weeks 5–6: Introduce advanced variations and layered movement combos
Weeks 7–8: Peak your power, sharpen reaction time, and prep your body to tumble harder and cleaner than ever
Tumbling isn’t just about throwing skills — it’s about mastering power, speed, control, and confidence. Whether you’re working backtalks to layouts, fulls, or back handsprings, your body needs to be strong, explosive, and sharp from head to toe — and that’s exactly what this 8-week home program delivers.
Designed specifically for cheer tumblers with no equipment needed, this plan targets the exact areas that power your skills:
Leg power & plyometrics for stronger rebounds and explosive takeoffs
Arm drive & shoulder strength to boost round-offs, back handsprings, and tucks
Core control & hollow shapes for clean technique and body tightness
Glute & hamstring strength to protect your back and knees
Tumble-specific drills to turn strength into skills
High-energy cardio finishers to mimic the stamina of a full pass
Video demos included with every exercise so you are never stuck!
This isn’t a one-off circuit — it’s a progressive training plan, broken into 2-week blocks that build your strength, coordination, and endurance week by week:
Weeks 1–2: Build your foundation — focus on clean shapes, basic power, and control
Weeks 3–4: Increase the volume and intensity with longer sets and added drills
Weeks 5–6: Introduce advanced variations and layered movement combos
Weeks 7–8: Peak your power, sharpen reaction time, and prep your body to tumble harder and cleaner than ever
