Exercise Programs, Swing Set Fitness Books, Fitness Journals

Exercise with a playground swing is fun, fast, and very effective!

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Fitness Books and Programs... Featuring the Swing Set Fitness BooksSwing Fitness: Great exercise for core, chest, legs, and more!Swing Set Fitness... Renegade Row exercise on a playground swing.Swing Set Fitness... Exercise with a playground swing is fun, unique, and effective! Swing Set Fitness... Exercise with a playground swing is fun, unique, and effective! Swing Set Fitness... Exercise with a playground swing is fun, unique, and effective!

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Fitness Programs, Books, and Training including Swing Set Fitness




Swing Fitness

Exercise with a swing for a unique challenge. These outdoor exercises and workouts are fun, fast, and very effective!

Fitness Books: Swing Set Fitness books have exercises performed with a playground swing. These outdoor workouts are effective and FUN! Books and concept created by Karen Goeller.

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Fitness Books: Gain strength with fun and unique exercise!


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Fitness Books: Exercise with a playground swing!

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Fitness Journal: Buy this book to keep track of your workouts and diet!

Strength Training Journal: Keep track of your workouts! Perfect for competitive athletes or anyone who writes their workouts in a notebook!


Karen's Story

Health Book: Lymphedema, Sentenced to Life in Bed By Karen Goeller



Nutrition Challenges

Swing Set Fitness Benefits

Sports: Athlete's Safety

Health: Dehydration

Fitness: Muscle Soreness

5 Biggest Fitness Mistakes

Elliptical Exercise Machine

21 Mindset Tips

Fitness: Turn Your Motivation On

Social Media and Athletes

Ballroom Dance: An Unlikely Form of Physical Therapy

The Feet Matter: Correct Over Pronation and Avoid Various Problems

Learn the Handstand Pushup

Lymphedema of Leg

Calcium: Do You Get Enough?

5 Keys to Managing Your Weight

Eat Healthy: Food Pyramid

Weight Lifting: Benefits Beyond Strength Gain

Lactose Intolerance

Fitness: Building Muscle Mass

Gymnastics Article: Sport Specific Conditioning

Cheerleading Article: Cheerleaders Must Perform Strength Exercises

Health Article: What is Osteopenia


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Cheerleading Article: Assign Resistance Training & Compound Exercises
By Karen Goeller, CSCS
Copyright © Goeller This article is not for reprint without written permission from the author.

Cheerleading ArticleCheerleading has evolved into a sport that offers one challenge after another. Cheerleaders must have sport specific strength and strength in motion. Without the necessary strength, injuries and accidents can occur. So, with an increase in strength typically comes a decrease of injury during routines, games, and competition.

Besides core strength, leg and shoulder strength are important, especially those cheerleaders at the bottom of the pyramid. Cheer coaches must incorporate exercises that will help all of their cheerleaders increase general leg and shoulder strength for tumbling, jumps, and pyramid work.

Although the Wall Sit is a great exercise, cheerleading coaches must also assign exercises where the cheerleader is in motion. And, adding weight during exercise and movement will help increase their general strength. Combination exercises are very valuable because the athlete is training more than one muscle group at a time. Cheerleaders most often use more than one muscle group at a time for skills, combinations, and routines.

In the Wall Sit the athlete’s legs are becoming stronger in the sit (static) position because they are holding the sit for an extended period of time. Cheerleaders must also become stronger during movement. Strength in motion for the legs is as important as static strength. In the Wall Sit the athlete moves from the stand to the sit one time and holds the low position. In the Squat exercise the athlete must repeat the sit and stand (leg push) motion several times. They will become stronger with the leg push motion rather than the static position. It is a different strength and therefore a different training approach must be added to the training. For many sports the athlete must be strong in the leg push motion, rather than the static position, but cheerleaders must be strong in the static positions and in motion to successfully and safely perform pyramids, jumps, and tumbling.

During pyramids the cheerleaders at the bottom must support weight in addition to their own weight. It only makes sense to train with weights in order to more closely simulate the sport and increase strength.

Since cheerleaders often use more than one muscle group at a time it may be best to include combination exercises. The following exercises will help the cheerleader gain strength in her upper body as well as her lower body.

Coaches must prepare their athletes with a great variety of conditioning exercises each week for success and safety. Below are two exercises that will help cheerleaders gain upper and lower body strength. Always start with the lightest weight possible to ensure proper form during the exercise. Please keep in mind that you are responsible for your own personal safety and the safety of your athletes.

Chop (Squat with Front Raise)
• Start with your feet at shoulder width.
• Hold a medicine ball with your arms extended overhead.
• In one continuous motion bring the ball down towards your feet and bend the knees to perform a squat.
• The arms remain nearly straight. The elbows should not be locked.
• At the bottom of the exercise the medicine ball will be just below knee level between the lower portions of your legs.
• The motion is similar to a chopping wood motion.
• After you have reached the bottom of the squat with the medicine ball, you will return to the standing position, standing tall with the medicine ball above your head .
• As the medicine ball is raised to the overhead position and you return to a tall standing position, the arms remain nearly straight. The arm motion will be a front raise to end at the overhead position.
• Make sure your knees do not move side to side. Each must remain in line with the hip and ankle on the same side. Make sure the knees do not press forward beyond the toe. Make sure the bend for the squat is at the hip and knee.
• Return to starting position and repeat for the desired number of repetitions.

Lunge with Medicine Ball (Lunge with Overhead Press)
• Stand with feet hip width apart. Take one step back with your left foot, approximately 2 feet. The right (front) foot will remain flat and the left (back) will be on the ball of the foot.
• Your feet should be positioned at a slightly staggered stance with your head and back upright, in a straight and neutral position.
• Hold a medicine ball in front of your chest with your arms bent and close to your body.
• Lower your back knee and body by bending at hip and knee on the right leg. Continue to lower your body until your right thigh is parallel to the floor.
• The left knee should be lowered to approximately 2-3 inches from the floor. Do not allow the left knee to touch the floor.
• Your body should follow a straight line down towards the floor, but should remain in an upright position throughout this exercise.
• Once at the bottom of the exercise, begin to lift the left knee, straighten the right knee, and raise the medicine ball to an overhead position.
• The medicine ball will go from the chest to an overhead position with each repetition.
• Repeat for the desired number of repetitions.
• Perform this exercise with the other leg in front for the same number of repetitions.

By Karen Goeller, CSCS


Home Article: Sore Muscles Article: Social Media Article: Gymnastics Article: Muscle Mass Article: Dehydration Article: Motivation Article-Shoulder-Exercises Article: Hip Flexors Article: Apple Article: Food Article: Ballroom Dance Article-Lymphedema Article: Lactose Article: Calcium Article: Trigger Foods Article: FoodPyramid Article:Osteopenia Article: Sports Cond Article: Weight Mgmt Article: Pronation Article: HS Pushup Article: Fit Mistakes Article: Mindset Article: Elbow Strength Article: Focus in Sports Article: Elliptical Article: Sciatica Article: Cheerleading Article: Weightlifting Article: Swing Fitness




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"Karen Goeller is a person who teaches people how to get healthy through her expertise as an Exercise Therapist. She is one of the most knowledge people that I have ever met in regard to exercise prescription and the utilization of equipment for exercise.  She is outstanding with all populations from children through adult. Karen is also honorable and driven to always be successful." 

Joe Kasper, Owner Fire Your Diet, Inc.

"What a great experience this was. Very very impressed...

Wonderful product.

I have a plethora of books on shelves. I do believe I will now be referencing Karen Goeller's Fitness Programs more than any other now. I'm inspired!"

Dan Milligan


"Excellent product. Awesome seller. So very happy. A+++++"

Lee Bovis


"Excellent service. Much appreciated. Will use again. Many thanks."

A. Sharp


"I was so impressed. I loved the stretching exercises. These exercises are versatile for athletes of different sports.
I can’t wait to use some of these ideas.

M. Soto-Staniszewski, NY


"When I showed my children the book and then did the exercises at the park, they thought it was a blast!"


“Awesome concept. I really like this because all the exercises engage core muscles.”
L. Ross, NJ


"Brilliant product. Thanks. Everything perfect. Great communication. Awesome seller."

L. Bovis, UK


"Innovative, creative, and best of all challenging and effective. Be in for a surprise because it will challenge your fittest athlete."

C.C., CA


"There are great exercises in this book ... it’s always great to try new

and different exercises.”
R. Patria, NJ


"Great job Karen! I thought this was very clever..."
B. Morgan, NJ


“This swing set fitness book is amazing! Now my kids won't be the only ones exercising when I take them to the park"
I. Murray, NY


"What an innovative way to utilize playground equipment...”
W. Galloway, NJ



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Home Buy Swing Fit Books See Fitness Videos Exercise Programs Fitness Training Guarantee Brian Dowd Karen Goeller Authors Golf Fitness News Articles Articles Karen's Story Fitness Journals Free Workouts Gymnastics Books Contact Us Safety Tips

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