Here is a home workout plan for teenagers that want to get fit, build some muscle and work out at home. This plan requires little to no equipment, so if you don't have much money that won't be a problem! This teenage workout program for beginners should work for you!
You don't need to buy any equipment for this workout, not even a pull-up bar, even though you will have to do pull-ups.
What you need is a place where you can do pull-ups. That doesn't have to be a real pull-up bar; Here are tons of suggestions where pull-ups can be done if you can't afford or install a bar. If you do want to buy one, this one seems like a good deal to me.
Beginner Exercise Principle
When you start you need compound exercises (those that work many muscles at once) and whole body training programs to build your basic strength. If you move to specialized workouts with many isolations (exercises that target just one specific muscle) too soon, it's like you try to construct a house and put in the furniture before you are finished building the basement.
Before You Get Into It
It is a good idea to get a check-up by your doctor, to make sure everything is a-ok and you are ready to expose your body to this form of stress.
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.
The Teenage Workout Plan
|Chest / Triceps||3 sets of push-ups, as many as you can do, with 60 seconds rest between sets||The exercise is explained in this video, which also contains pointers on what to do when you can't do a full push-up yet.|
|Back / Biceps||3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets|
If you don't have a pull-up bar, this article has very many suggestions for possible substitutes.
If you can't do a full pull-up yet, this video will guide you from negative chin-ups to your first full pull-up and beyond.
|Legs||Three sets of get-ups, 8 - 15 repetitions per set, with 60 seconds rest between sets.||The exercise is explained in this video. Start with the hand on the chair and three sets of 8 reps. Slowly work your way to 3x15 and then start over at 8 with your hand just hovering above the chair's back.|
|Abs||Three sets of crunches, 8-15 repetitions, with 60 seconds rest between sets||The exercise is explained right here.|
Note that the hands do not pull on the head; fixate a spot right above you when you do the movement.
Every exercise is done slowly and with controlled form. For push-ups this means you go 2 seconds up and 2 seconds down. For pull-ups it means no swinging or kicking. There are no extra arm exercises because when you do push-ups and pull-ups you do exercise your arms.
Weekly Workout Schedule
Do this home schedule 2-3 times a week, remembering that more doesn't make you big faster, but will just lead to overtraining.
What About Cardio?
Cardio is as important to a fit body as lifting weights is! Do whatever you like to get your heart beat up, but my recommendation would be a team sport you enjoy. Soccer, basketball, volleyball and football are some examples for that, but you can also do dancing, cycling, skateboarding and many more. Just make sure you enjoy it and will keep it up.
If you already have a weekly activity that can be classified as cardio, build the above plan around it, otherwise decide on one which fulfills the above criteria and which you'll enjoy and keep doing. Some tips on how you should start doing cardio are in this article.
Beyond Beginner Workouts
Stay with this plan until you are able to do 30 consecutive push-ups and 7 consecutive pull-ups, which is my personal rule for dividing between beginning and intermediate trainees.
Reaching these two milestones should take about six months. After that you are able to switch to more evolved fitness plans, that target different muscle groups separately. Here is a suitable intermediate exercise plan.
Don't Forget Nutrition!
For those of you who would like to hear all this summarized in a single video, here it is:
Picture courtesy of "Usodesita".