Try Coach Monica Aldama's Total-Body Workout to Be as Strong as a Navarro Cheerleader

Updated on 4/12/2020 at 8:39 AM

Navarro Cheer's season may have been cut short, but as fans of Netflix's Cheer know, Coach Monica Aldama isn't one to let circumstances keep her down. The at-home workout she shared on Instagram is a quick, effective way to work up a sweat and lift your mood whenever you need it, the inspiring coach says at the start of the video.

"One thing that's so important during times of uncertainty like this is your mental health," she explains, adding that exercise releases endorphins that can help you feel good. Aldama demos the moves herself (with cameos from her dogs) and we can tell that this fast workout will leave us dripping sweat. Check out the routine below and keep reading for an in-depth explainer on each exercise.

Monica Aldama's At-Home Workout

Directions: Start with a dynamic warmup, then begin the following workout. For each move, do as many reps as you can for 30 seconds, then move on to the next move. (Hold the plank for 30 seconds). Repeat the circuit for five rounds, taking a 10-second rest between each round. Cool down with a walk and stretch session.

Equipment needed: A mat or comfortable floor and an optional weight (medicine ball, dumbbell, or weight substitute) for squats.

Plank: 30 seconds
Air squat: 30 seconds
Mountain climbers: 30 seconds
Toe tap: 30 seconds
Plank with shoulder tap: 30 seconds

Elbow Plank

Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Hold for 30 seconds.

Air Squat

Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This counts as one rep. Repeat for 30 seconds.

Mountain Climbers

Start in plank with your shoulders over your hands.
With your core engaged, bring your left knee forward toward your chest.
Switch legs, bringing the right knee forward while moving the left leg back in a running motion. This completes one rep.
Repeat for 30 seconds.

Elevated Toe Tap

Using a box, step, book, or stool, lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.
Continue alternating feet. If you don't have a box or step, hop from foot to foot, aiming toes onto an imaginary step.
Repeat for 30 seconds.

Plank With Shoulder Tap

Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
Repeat for 30 seconds.