Workout Wednesday: "Fierce Five" Cheer Challenge

Sean Bartram, official trainer for the Colts Cheerleaders, is back with a 3rd high-intensity workout you can complete in less than five minutes for a maximum calorie burn.

INDIANAPOLIS --- Each Wednesday through May, Colts.com will feature short workout routines from Sean Bartram, Official Trainer of the Colts Cheerleaders, and his book.

It doesn't matter if you are a man or a woman, in great shape or just trying to lose a few pounds, these exercises will give you great tips straight from the NFL to burn calories in short time bursts to get stronger. And you don't need any equipment to do them. Always be sure to consult your doctor though before starting a workout program. Be sure to time yourself for this week's workout.

WORKOUT WEDNESDAY FOR APRIL 22, 2015

"Fierce Five"

Groiner, 5 reps

1-2 Push, 10 reps

Star, 15 reps

In-and-Out Abs, 20 reps

Squat Jump, 25 reps

Repeat for a total of 2 sets, & try to beat your previous time each day you do this workout

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PREVIOUS WORKOUT WEDNESDAY CHEER CHALLENGES

Week 1 - "Leg Hell"

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