11 Dallas Cowboys Cheerleader Beauty And Workout Routines You Can Copy
So you want to look like a Dallas Cowboys Cheerleader? Here's how they train, style their hair, perfect their makeup, and stay game-day ready.
Netflix's America's Sweethearts: Dallas Cowboys Cheerleaders has me asking, “How do these women dance for hours, kick above their heads, and somehow still look flawless by the end of the game?” Despite priming my face, using powder, and a setting spray, my foundation starts to separate in as little as two hours.
The good news is that the answer isn't an impossible routine reserved for professional cheerleaders. Many of the habits the Dallas Cowboys Cheerleaders rely on are surprisingly practical – and this goes for their workouts that build strength and endurance.
Here are the beauty and fitness tips worth borrowing from the DCC playbook.
1. How To Train Like A DCC And The Workout Classes To Try
Looking toned is a goal most of us have, but that’s not the only reason why Dallas Cowboys Cheerleaders train. Their workouts are designed so they can dance, jump, sprint across the field, and perform for hours without running out of energy.
Three-year veteran Charly Barby says her offseason revolves around Megaformer Pilates, dance classes, running, and weight training, while earlier DCC Sydney Durso also recommended changing up workouts with outdoor boot camps, yoga, tennis, paddleboarding, and dance to avoid burnout. Rather than relying on one workout every day, many cheerleaders rotate between several forms of exercise to build stamina while keeping training interesting.
Want to know what classes to book? Based on interviews with current and former team members, their fitness plans often include:
Megaformer Pilates: One of Charly Barby's go-to offseason workouts for building strength, stability, and endurance.
Dance Classes: Used to maintain technique, flexibility, coordination, and performance quality outside of rehearsals.
Running: A favorite for building cardiovascular endurance. Barby also recommends lifting weights before a run to simulate the fatigue cheerleaders experience late in games.
Boot Camps: Former DCC Sydney Durso has recommended Jay Johnson's outdoor boot camps as a fun way to stay motivated while improving strength and conditioning.
Yoga: Durso also includes yoga in her routine to stay active while improving mobility and recovery.
Strength Training: Both current and former cheerleaders incorporate strength work into their routines, with an emphasis on lower-body exercises, glute activation, and proper form to support powerful kicks and reduce injury risk.
2. They Lift Smarter, Not Heavier
Three-year veteran Charly Barby says one of her favorite workout tricks is completing weight training before going for a run. "That emulates the feeling of how tired you are when you're at that last quarter of the game and you have to really push."
Doing cardio after lifting can help improve endurance while teaching your body to perform when it's already fatigued.
Strength training doesn't have to be high intensity, either. In fact, many of the weighted exercises the DCC incorporate into their routines use relatively light dumbbells that you can easily buy for your home gym. The key is to focus on form and stay consistent.
3. Warm Up The Way DCC Dancers Do
One reason DCC kicklines look effortless is because flexibility training happens before the dancing starts. Instead of jumping straight into your workout, spend a few minutes warming up with dynamic stretches, controlled leg swings, hip mobility exercises, and movements that mimic the activity you're about to do. Improving your range of motion this way can also help lower your risk of injury.
4. The Secret Behind Those Sky-High Kicks
High kicks require much more than flexible hamstrings. Barby says glute bridges are one of her staples because strong glutes help take pressure off the hips. Even if you're never planning to perform "Thunderstruck," exercises like glute bridges, Romanian deadlifts, and hip thrusts can improve posture, lower-body strength, and stability.
5. They Get Beauty Rest
During football season, many cheerleaders spend less time adding workouts and more time helping their bodies recover. At home, you can focus on hydration, walking, stretching, massage guns, and adequate sleep. All of these habits can help reduce soreness and lower your risk of injury.
During the season, the cheerleaders prioritize hydration, massage guns, walking, mobility work, and adequate sleep. Team partnerships also give members access to Palm Beach Tan's infrared saunas, red-light therapy, and massage chairs.
Rest days are part of the plan, so don’t feel guilty about taking them!
6. Healthy Skin Comes Before Great Makeup
The cheerleaders consistently say long-lasting makeup starts with healthy skin. Instead of rushing into foundation, focus on moisturizer, sunscreen during the day, and keeping your skin hydrated throughout the week. A smoother base usually means you need less makeup in the first place. Many visit Atomic Beauty Med Spa every few weeks for Hydrafacials to help offset the effects of wearing heavy makeup during games and appearances.
Something as simple as choosing a cleanser, moisturizer, and active ingredients that suit your skin type can make foundation apply more evenly and last longer throughout the day.
7. Use setting spray throughout your routine
Most people wait until the very end to spray their face. Ava Lahey does something different: "I lightly mist between key steps of my makeup routine, which really locks everything in and helps it hold through a full game day of performing." If you need a recommendation, the cheerleaders swear by Charlotte Tilbury's setting spray.
Layering setting spray between makeup steps can help products last longer, especially during hot weather. If you need a list of budget-friendly foundations, check out our shopping list here.
8. Less Foundation Often Looks Better
Marissa Phillips says she learned one important lesson after joining the squad: "I used to think that the DCC 'full glam' look meant packing on the product, but sometimes this can be worse."
It's a common misconception that more foundation automatically means better coverage. In reality, piling on heavy layers makes makeup more likely to settle into fine lines, separate as your skin produces oil, or look cakey after several hours of wear. Building your makeup gradually gives you much more control over the final result.
Start with a thin layer of foundation and see how much coverage it provides before reaching for more. Instead of applying another full layer across your entire face, use concealer or an extra dab of foundation only where you still need it, such as around the nose, under the eyes, or over blemishes. You'll end up using less product overall, and your makeup will usually look smoother, feel lighter, and last longer throughout the day. Below are some of the DCC's fave beauty products that you can try!
The products Dallas Cowboys Cheerleaders swear by
9. How They Get Their Signature Big Texas Hair
Many of the cheerleaders don't wait until game day morning to style their hair. Some sleep in curls, others set their hair overnight, and several begin with freshly washed hair before adding dry shampoo for texture and volume the next day. Doing the prep work ahead of time can save you an hour during busy mornings.
Start with clean hair and apply a heat protectant before curling. If your hair is naturally curly, define your curls with a styling gel the night before and let them dry overnight. If you're using a curling iron, pin each curl after curling or sleep in sock curls to help the style last longer.
On game day, add dry shampoo to clean hair for texture and lift, then spray a volumizing texture spray at the roots while flipping your head upside down. After releasing your curls, gently brush or separate them with your fingers instead of leaving them as tight ringlets. Finish with a flexible-hold hairspray so your hair keeps its bounce without becoming stiff.
If you don't want to prep your hair the night before, you can opt for a curling wand or iron. Need a tutorial? Watch cheerleader Victoria Kalina's easy-to-follow video above.
10. They Let Their Skin Breathe
When they're not performing, several DCC members intentionally skip makeup whenever possible. As Ava Lahey explained, "If I don't need to wear makeup, I won't." Giving your skin regular breaks can help reduce irritation and simplify your routine.
11. The Salon, Med Spa, And Beauty Treatments They Book Regularly
Once members make the team, they gain access to a network of beauty partners that help them maintain their bombshell signature look throughout the season.
The team's official salon, Tangerine Salon, handles everything from rookie makeover transformations to routine trims, color appointments, and extension maintenance. Many cheerleaders also visit Palm Beach Tan for weekly spray tans and recovery treatments like infrared saunas, red-light therapy, and massage chairs. For skincare, many head to Atomic Beauty Med Spa every three to four weeks for Hydrafacials to help clear congestion after long days of wearing full-coverage makeup. Waxing appointments at European Wax Center are another regular part of many members' routines, helping keep brows and skin camera-ready.
You don't have to live in Dallas (or have access to the team's official partners) to borrow the same approach. Schedule regular hair trims every six to eight weeks, keep up with color maintenance if you dye your hair, book a facial every month or so if your budget allows, and consider a spray tan before vacations or special events instead of tanning in the sun. The real takeaway isn't booking every treatment they do. It's staying consistent with your own routine, whether that means regular trims, monthly facials, or keeping up with your skincare.