Get fit, strong and lean in less than 30 minutes with regular workouts: Designed for an easy teen workout in the comfort of your own home, our plan will keep you in shape and in good spirits without much effort.
Before we get started, however, it is important to note that some muscles will not be targeted in this workout. Muscles like your back and biceps are very difficult to train at home, and I didn’t want to lie to you with a magical workout without any equipment.
According to some scientific studies, physical activity, whether outdoors or in a gym, is associated with more favorable health parameters. In addition, the following benefits are generally reported
- Develop the musculoskeletal system (bones, muscles and joints).
- Improve the cardiovascular system (heart and lungs).
- Learning to control the neuromuscular system (coordination and control of movement).
- Maintain a healthy body weight.
- Help control anxiety and depression.
Teen Workout Plan
Instructions for your total body workout at home
Here is your workout plan: Ten exercises that work your arms, shoulders, back, abs, legs, and butt for a full-body workout that challenges you from head to toe.
Jumping Jacks
Focuses on the legs, especially the calves, but also works the medial and lateral gluteal muscles and the inner thigh muscles. The movement starts with the body straight. Legs together and arms out to the sides. As you push yourself into a jump, you must open your legs and raise your arms in a circle to the sky until your palms meet above your head. If you see that it is too hard for you, replace one of the series, for example, the pairs, with squats without jumping.
Squats
For this exercise we are going to do a normal squat, but with outstretched arms to intensify the exercise. If it is impossible for you to perform the exercise with your arms extended, you can perform normal squats. Remember that when you squat, your knees must be pointing in the same direction as the balls of your feet.
Lunges
Lunges are one of the best exercises for teens to do at home. It is a highly recommended exercise for strengthening legs and buttocks, improving balance, increasing hip flexibility, correcting posture and working on coordination. Raise one leg back into a lunge with knee flexed. Lower your torso while maintaining your balance. Using primarily the heel of the foot, push up and return to starting position. Repeat with opposite leg.
Crunch
Although there are other ways to strengthen the core and tone the abdomen, such as the different modalities of planks, classic sit-ups, or crunches, they do not have to be left out of a workout to get in shape. Complete this routine with four sets of 20 repetitions, resting 30 seconds between each set. You can perform these classic crunches or combine them with obliques, which consist of trying to touch your elbow with your opposite knee.
When you finish this full-body workout, don’t forget to do some stretching to relax your muscles and prevent injuries.
Plank
Planks are one of the ideal static exercises that you can do anywhere to develop a firm and strong abdomen from adolescence.
Get on your hands and knees on the ground, then bring one foot back, then the other. It’s important that when you get into the pose, you don’t round or arch your back. When you’re in the plank position, place your forearms on the floor, forming a right angle between your elbows and pectorals. You must maintain the posture. The time to complete the plank is series of 30 seconds to 1 minute.
Burpees
Burpees are a key functional exercise for the development of the body in adolescence. It is an exercise with basic body weight of methodologies such as CrossFit and functional training routines for teens between 15 and 19 years old.
Push-Ups
Push-ups are a very easy exercise to do at home, either on the floor or on a mat. Lie on your stomach and place your palms on the floor at shoulder height. Raise your body and manage to keep your body upright without lifting your buttocks and looking forward. If you can’t do this with all your weight, you can support your knees, which will work the same area at a lower intensity.
Remember, don’t try to train every day of the week. In fact, you should plan at least 5 days off per week. Give your body time to recover and build muscle! Getting your rest is important.
Set a goal for yourself. “Getting in shape” doesn’t always mean losing weight, unless that’s your personal goal. In fact, a goal for you might be overall fitness and endurance, and to achieve that you’ll want to work out and keep your diet very lean and low in carbohydrates, sugar, and fat. Be sure to drink more water.
