What's A Good Workout Routine For A 14 Year Old Girl?
Alright, I'm 14, about 5'6? 5'7? I weigh 49 kilo, I'm considered thin but I'm kinda lanky. I've taken on extra sport, and do activities 6 days a week. Any ideas on how I can get fitter and stronger?
Matt - if you're a girl, I would recommend doing exercises that revolve around muscle strength and endurance, and worry less about building mass. bodyweight exercises are good, plyometrics, if you're working with weights im not an expert but i believe a rep range of 1-6 for strength and 15+ for endurance is what you should aim for.
Tony - And work outs for it core are good you can lift but don't try to put weights that r close to it limits the best way to get stronger is to make a possible goal for your self once UI get there make a higher goal and keep on there for legs do plyometrics leg press if u do that u will get more tone and try not to stress it causes eating problems which can ruin a lot.
ny - Doing an effective whole body conditioning workout can be done entirely at home without any fancy equipment. A couple of dumbbells is all you will need. (Even if you don't have dumbbells there is usually something lying around the house that is heavy enough to substitute in for them). Here is a list of 20 exercises you can do right in your own home for a great whole body conditioning workout.
Exercises:
Group 1:
Bodyweight Squats Bulgarian Split Squats Y-Squats Prisoner Squat Reverse Lunge Step Ups One Leg "Get Ups"
Group 2:
Push Ups Push Up and Point Mountain Climbers Decline Push Ups Push Ups/Stick Ups Step Up and Press Squat and Press
Group 3:
Plank Side Plank Curl and Press One Arm Rows Bird Dogs One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a mini circuit of 3 exercises. Do each exercise for a timed interval of 10 seconds for a total of 30 seconds per mini circuit. As you get better at them work up to doing each exercise for 20 seconds for a total of 60 seconds per mini circuit. Take 30-60 seconds rest between mini circuits. For beginners do a total of 3 mini circuits to start. Working up to 4 or 5 as you get better at them. Once you're ready to move to the next level add a second mini circuit by choose 3 different exercises (one from each grouping). Do your second mini circuit with the same time of work to rest ratio as your fist. If you feel you are already at an advanced level you can add one or two more mini circuits up to a total of 4 mini circuits. These 20 exercises are just an example of what is possible, there are dozens more that would work in this mini circuit style, you can incorporate any exercise that you like into these mini circuits. This style of workout is a great complete whole body conditioning program you can do right at home in under 45 minutes.
Alright, I'm 14, about 5'6? 5'7? I weigh 49 kilo, I'm considered thin but I'm kinda lanky. I've taken on extra sport, and do activities 6 days a week. Any ideas on how I can get fitter and stronger?
Storm Marie - yoga or pilates
ReplyDeleteMatt - if you're a girl, I would recommend doing exercises that revolve around muscle strength and endurance, and worry less about building mass. bodyweight exercises are good, plyometrics, if you're working with weights im not an expert but i believe a rep range of 1-6 for strength and 15+ for endurance is what you should aim for.
ReplyDeleteTony - And work outs for it core are good you can lift but don't try to put weights that r close to it limits the best way to get stronger is to make a possible goal for your self once UI get there make a higher goal and keep on there for legs do plyometrics leg press if u do that u will get more tone and try not to stress it causes eating problems which can ruin a lot.
ReplyDeleteny - Doing an effective whole body conditioning workout
ReplyDeletecan be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don't have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning workout.
Exercises:
Group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg "Get Ups"
Group 2:
Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press
Group 3:
Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you're ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning
program you can do right at home in under 45 minutes.