Home Workout Plan For Teenagers


Here are a home workout plan for teenagers that would like to get fit, build some muscle and work out at home. These plan requires little to no equipment, so if you do not have much money that will not be a problem! These teenage workout plan for beginners should work for you!

You do not need to buy any equipment for these workout, not even a pull-up bar, even though you’ll have to do pull-ups.

Also keep in mind to ease into working out and to not expect wonders, if you never worked out before. Be cool, be patient, be dedicated and the results will come.

How To Do A Jumping Jacks
How To Do Jumping Jacks Exercise

Stand on your feet together and your hands down of your side.
In one motion jump your feet out to the side and raise your arms above your head.
Immediately reverse that motion of jumping back to the starting position.
How To Do A Squat
How To Do A Squat

Stand tall on your feet hip width apart and your arms down of your side
Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
As you’re lowering into the squat your arms will begin to raise out in front of you as balance
Keep a neutral spine at all times and never let your knees go over your toes
The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
How To Do A Lunges
How To Do Lunges Exercise

Place the hands with the hips, pull the shoulders back and stand tall
Step forwards on your right leg and slowly lower the body until the front knee are bent to 90 degrees
The back knee should never touch the floor
Push yourself back up to the starting position for quickly but safely for possible
Repeat on the left leg
How To Do A Plank
How To Do A Plank Exercise

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold the position for as long as you can.
Remember to breathe. Inhale and exhale slowly and steadily.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
How To Do A Crunches
How To Do A Crunch Exercise

Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.
Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.
Slowly return to the starting position and repeat until set is complete.
How To Do A Push-ups
How To Do A Push Up Exercise

With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
Begin bending your elbows and lower your chest until it is just above the floor.
Push back to the starting position. Second push, second pause, second down count is ideal.
How To Do High Knees
How To Do High Knees

Stand up straight and place your feet about hip-width apart.
Place your hands palms down facing the floor, hovering just above your belly button.
Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
The Teenage Workout Plan
Teenage Workout Plan

Weekly Workout Schedule
Do this home schedule 2-3 times a week, remembering that more does not make you big faster, but will just lead to overtraining.

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