Home Workout Plan For Teenagers (No Equipment Needed)
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3 sets each of push-ups, pull-ups, get-ups, crunches and no equipment or money needed. That’s all it takes.
No Money? No Problem!
With this home workout plan for teenagers you can get fit, build muscle and work out at home. It 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!
Workout Equipment
You don’t need to buy 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 to do pull-ups. That doesn’t have to be a real pull-up bar; Here are tons of suggestions where you can do pull-ups even 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 exercises that work many muscles at once (“compound” exercises) and whole body training programs that 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 finish 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 patient, be dedicated and the results will come.
The Teenage Workout Plan
| Body Part | Exercise | Comment |
|---|---|---|
| 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 3×15 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.
Print This Plan
Here is a nice infographic you can print or just look at on your phone. It took me hours to put it together. It was Grok. The weird thing he put in the circle beside the crunches is a genie’s bottle. When you do crunches it magically appears. You rub it and poof, turn into 250 lbs of walking muscle.
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! Because your heart gets trained through cardio. You need it to be fit as it delivers nutrients to your muscles!
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 rule for dividing between beginning and intermediate trainees.
Reaching these milestones takes 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!
Last but not least, remember that for optimum muscle growth, you also need to keep an eye on what you eat. I put together a guide on it right here and here is my free nutrition plan for a whole week!
Video
For those of you who would like to hear all this summarized in a single video, here it is:
Frequently Asked Questions
1. What if I can’t do a single push-up or pull-up?
Don’t panic; you aren’t “too weak,” you’re just a beginner. If a full push-up is impossible, start with the easier variants I outlined in the video: incline push-ups (hands on a bed or chair) or knee push-ups. For pull-ups, start with the “negatives” I showed in the other video. Your goal is to build the strength to do that first one rep. Once you did that the rest come much faster.
2. I don’t have a pull-up bar and can’t buy one. What do I do?
Am I mumbling? You don’t need a professional gym setup to work on your back. As I linked above in the pull-up bar alternatives you can use a sturdy table or find a local park with monkey bars or a sturdy tree branch. The key is finding something you can hang from. Just make sure it can actually support your weight before you do the rep.
3. Can I do this workout every day to get results faster?
No! This is a common beginner mistake. You don’t grow muscle while you’re working out; you grow while you’re not working out. Working out every day leads to overtraining and injury, not faster gains. Stick to the 2 to 3 times a week schedule. If you’re bored on off-days, go for a walk or clean your room – just leave the strength training to the scheduled days.
4. I’m (too skinny / overweight / vegetarian), will this still work for me?
Yes, the exercises are the same, but your nutrition is different. If you’re skinny, you need to eat more calories than you burn (and prioritize protein). If you’re overweight, you need to focus on a caloric deficit. If you’re vegetarian, you’ll need to be more intentional about your protein sources (beans, lentils, eggs, tofu) to ensure your muscles have the fuel to recover.
5. How long will it take before I see actual results?
Fitness isn’t a microwave, it’s a slow cooker. You’ll likely feel stronger within very short time, but visible muscle changes can take up to six months of consistency. My rule of thumb: don’t worry about the mirror until you hit those 30 consecutive push-ups and 7 pull-ups. Focus on the performance milestones and the aesthetics will follow.
Picture courtesy of “Usodesita“.
Tags: bodybuilding, exercise, exercise plan for teenagers, fitness, home, home workout plan, home workout routine, teen workout plan, teenage workout plan, teenager, teens, video, workout
482 Comments
Hi, im 17 years old and im underweight. I weight 105 pounds and i have a very fast metabolism and cant gain weight. So obviously im very skinny. I know you said that this should take 6 months, but summer just started and i was wondering if i will see some serious results by the time school starts in september
I feel the exact way right now.
Let me put it like this: it’s only two months and you won’t look like a supermodel by September, by still indefinitely better than if you don’t start now.
Hey Joe, my name’s Dom,
I’m 14 yaers old and I’e got the ripped fisque. I work out hard about 3-4 times a week plus sports training and matches.
I wanna know why I can’t seem to put on weight as muscle yet.
cheers
How long have you worked out?
Hi, my son is 14 years old and wants to use weights. What is your advice please?
Hi Nick, I put together my thoughts on this here:
https://evilcyber.com/fitness/help-my-teenager-wants-to-start-bodybuilding/
Hi Joe! Your problem seems to be a classic guy problem. My brother is 6ft tall and he was always skinny. He gained some weight after joining the military (in Switzerland! I do NOT recommend joining the army in the States!). Since you are only 17, it might take a while for your body do be done with the growing phase. Sure you can try protein shakes etc. etc., but if I were you, I’d be patient and try to not go against the grain too much. Always remind yourself of the fact that your problem is better than putting on weight easily… it will come in handy later… I know it’s annoying to hear the “it’ll all be fine once you’re grown up”, but try to stay healthy with plenty of complex carbs, fats (avocado, nuts, good olive oil with every meal) to give your body all of the nutrients it needs to build the infrastructure to build muscle LATER! I’ll give you an example of what I wish I had done… (I am a girl, so obviously my priorities are different!) I wish I hadn’t smoked so much when I was younger, I feel like I could have been taller. You need to take EXTRA GOOD CARE of yourself in this growing phase, so don’t go against what your body needs now!!! Stay active and eat healthy. xoxo
Hi, im 13, im a little bit chubby, and i want to lose my belly fat by september; could you help and suggest what i could do to lose it? Thanks
This should help you:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
hey i’m almost sixteen now but i have a little problem because of puberty which gynecomastia aka man boobs so do you have apecial workout that wont affect them by adding to their size or even better make me lose or get rid of them
Heah zander, if your gynecomastia is caused by excess weight, it should go away once you lose a bit. The “hormonal” gynecomastia you have to wait out.
hey im about 5’6 and im 120 lbs last time i checked. im not overweight or anything but is there any way i could tone up by september?
I’m a 15 year old guy and i weigh 105 pounds. Will this help me gain muscle all around my body or will it only target specific areas?
This will let you gain muscle on your entire body.
hi! My name is Dan and I’m 16 years old. Over the course of two years I’ve gone from 300 pounds to 150 pounds. I did this largely without exercise and have about 10 pounds of stubborn abdominal fat I can’t seem to get rid of. I have started following your workout plan but am confused on the amount of cardio I should do. I enjoy cycling and have been doing 40 minutes of moderate cardio a day plus 3 hiit workouts a week and 3 bodyweight workouts a week, but I have been tired and am looking to do a little less. What do you recommend? I eat about 2000 calories a day.
Heah Dan, wow, amazing what you did! Congratulations!
I’d say cut back to 5 sessions per week: 3x cardio, 2x resistance training.
BTW, I don’t know how tall you are, but 150 lbs sounds like you don’t have to lose much more. Could it be loose skin you have there and not fat?
Thanks! I’m about 5’7″. I’m not quite sure what it is. When I pinch it there is about an inch of skin, which I’m told is more consistent with excess fat than loose skin which is only supposed to be a couple of millimeters thick.
You can of course try losing a bit more weight, but if it still stays have it examined by a doctor.
hi my name is idalis and i am overweight i can seem to find something to do to loose weight fast i was wondering if you can help me
Hello idalis, this explains everything:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
im 15 . i do the push ups as many as i can do until i literally just drop for 3 sets and then my arms are waayy to tired to do the pull ups, what should i do. i know im able to do at least one but after the push ups its like impossible.
Simple: do the pull-ups first. That may then limit your performance on the push-ups, but sooner than later will even out.
I’m 14 and weigh 130 height is 5’10 will this help me to gain weight and how long will it take
Heah Heath, you should start this workout plan and build some muscle.
Hey there Evil! I love reading your posts here and watching your videos.
Anyway, in a few weeks, I plan on beginning (I would prefer to begin now but I’m carrying an injury that’s supposed to heal soon, so I’m getting a checkup then) to use this plan to workout.
My main question was regarding cardio:
Should I work out on Mondays, Wednesdays, and Fridays, and do cardio on Tuesdays, Thursdays, and Saturdays, OR, would it be better if I were to attempt some form of cardio everyday (as well as the workout).
I plan on using running as my cardio (which I’ve never done much of previously). I’ve got a bit of fat around my belly which I want to lose preferably quickly but I also want to focus on working out my muscles at the same time.
I think that whatever comes last will suffer from what you did before. So if work out first and then do your cardio, your cardio won’t be as good. Therefore your first plan seems best.
BTW, hope you are soon back 100%! 🙂
Hi,
I’ve been using the home teen workout for over a week now and the first time I did it, my muscles ached for a few days afterwards. However, when I do it now, I get not aching or even stiffness at all.
Am I doing the exercises wrong, therefore reducing the effectiveness of them? Am I not pushing myself hard enough? How can I tell?
I am still very much a beginner at workouts and doubt that I would this workout is too easy for me- that’s why I’m puzzled.
Thanks
Heah Fred, not getting doesn’t mean the workout didn’t do anything.
The one true and most reliable indicator is: are you getting better? Meaning, do you manage another pull-up or push-up etc. than last workout or the one before? If yes, then you do make progress and get stronger!
Hey man! I have been doing your workout for 3 months and I see a lot of changes! Thank you so much! You made a real difference for me!
Very glad to hear that! Keep it up! 🙂
Hey Evil, I’m 14 years old, 5’8, and I weigh about 145+. I look healthy, but I’m kinda chubby. I wanna lose about 15-20 pounds, I’m sure this exercise plan will help me, I wanna look skinny, but not sick. Fit and strong, and toned, per se. But how about diet? What do I eat, when do I eat, what should I not eat, and when should I not eat?
Heah Precious, I think you mainly should concentrate on building muscle using this plan, because your weight is perfectly fine. With a bit more muscle mass, you should look fabulous.
If you really, really want to lose weight, this explains it:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Thanks (: I want to build muscle and lose weight at the same time. I just needed a workout plan. Haha. So, basically, eat fewer calories than I normally would, and use this workout plan, right?
Hey again Evil. I stopped doing this routine a while back for reasons unknown but I would like to start it again. I am 15 and about 5″8′ or 5″9′ and weigh 50kg. I have a fast metabolism so it’s hard for me to put on weight. I have heard protein shakes are bad for teens but I’m allergic to eggs and nuts. Should I use them? And how would you suggest that I schedule this? Every other day?
skip one or two days. if no pain the second day after the workout, do it that second day. if still sore. skip two days and do it the third day.
can i do the ab workout in the website space instead of the crunches?
Try it out. If you can do the exercises properly, there is no reason against it.
im a 6’5 15 year old weighing 285 pounds if i started doing this workout now could i weight 245 by christmas
You can safely lose 2 lbs per week. Until Christmas that gives you about four months: 4 x 8 = 32 lbs.
Keep in mind to not only do the exercises, but also an eye on your nutrition:
https://evilcyber.com/losing-weight/exercise-weight-loss/
5’4 14 year old 103 jus wondering how long till you will start seeing results
Give it six months.
Okay well im 14 5’4/5’5 and I’m 132 lbs. I have been running 2-4 miles every other day and workout out every day. Im not really fat but I have a main problem. The fat I do have collects in my chest and it seems that no matter what I do I cant get rid of it. Is there any advice you have that can focus on that area?
Heah Evan, your weight indeed seems perfectly normal, so here goes my totally unqualified long-distance diagnosis: it could be gynecomastia. This happens to many boys going through puberty and normally goes away all by itself.
Here is some info:
https://www.mayoclinic.com/health/gynecomastia/DS00850
Hello!
I was just wondering about the 7 pull ups and 30 push ups limit. So that you only have to be able to do them on the first set and not on every set to move to the next level?
Thanks!
Only in the first set 🙂
Alright, time to move on the next level then!
Thanks a lot (:
Heah, well done! Congrats! 🙂
hi
im 15 and i want to start these awesome routines but ive heard from a friend that you need to change your routines every few months or else your muscles gets used to the workout and develop weirdly. can you tell me if this is true and if so what do i do after ive done a few months of your workout?
When you’re starting out you can run a simple program for a long time and get good results. The frequent program change thing is kind of a myth, at least for where most trainees are. I’m just over 200lbs(6’3) and I follow a program barely more complicated than this one, and I have for a few months now.
Nothing I can add beside that too many people change their workouts too often, limiting their results.
im 18 a female ,overweight I’m lazy and i want to start a program to lose weight i need a workout routine but i don’t know what to start with HELP ME :(!!
Follow the above plan and heed this:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Hey there! I’m 17 5’5 and am 99 lbs. So you can say I’m underweight. I had to stop doing exercises the past year because of a heart condition I had and I want to get back to shape. My doctors says I can go back to normal exercises only if I eat a lot as well. Will this work out be effective for me? And I am also in college and studying architecture so it takes a lot of my time, what do you suggest in time management when it comes to exercise? Thanks!
Try to do three workouts (Mo, Wed, Fri, for example ) and two cardio sessions per week (half an hour suffices).
If that is too much, go for two workouts (Mo, Th) and two cardio sessions (Tue, Fri).
Less than that and you’ll probably limit your training effect.
Hi I am 90 lbs 5’3″, and l want to gain upper body mussel manly arms but that no big deal anyways
what would you recommend.
That you do this workout program 🙂
Hi 🙂
Im an 18 year old boy, weighing 73 kg and only 166cm tall. As you can see im short and a little over weight as well. Could please, let me know if the above workout will be effective for me in losing weight and at the same time not affecting my height?
Also please fill me in on any further tips you may have.
Thank You
Heah James, weightlifting doesn’t stunt growth:
https://evilcyber.com/fitness/bodybuilding-stunt-growth/
So no worries there. But because you can always outeat your fitness, you should also have a look at how much you eat:
https://evilcyber.com/fitness/gain-muscle-and-lose-fat/
Thanks, this really helped
I’m 14 and I want to start working out but I’m unsure how to tell my parents I want to start working out. I’ve been wanting since I was 12 but until now it still shifty to do it directly. Do you have any tips for me? thnx
My first tip is: never show them any bodybuilding magazine. Those paint the worst possible picture of an activity that’s in reality designed to make you healthier.
Which is also what I advise you to do: tell your parents you want it to do it for your health.
hey there thanks a lot for this article.
iam a 16 yo and pretty skinny and everything. nott much into sports either.
but i really want to work out. you got any tips for me or anything like what kind of food i should be eating. i just want to put on some weight and muscles and abs and stuff and look good.
also i do not want to tell my parents what iam up too (don’t ask why pls.)
The plan you should follow is the one right here. The below article contains an explanation about workout nutrition:
https://evilcyber.com/nutrition/bodybuilding-nutrition/
Hello. What about parallel weight workout with this program? Do you have any workout plan with weights at home that i could combine with the workout mentioned above? I am a girl, sixteen years old, 50kg, skinny. I also dance once a week for 2 hours.
Thank you in advance.
Hello Elena, using weights will only really be necessary once you left the beginner stage.
Thank you.
Do you have any program for weights that i could combine with the regular workout?
Elena, once more: this program at the moment is enough for you. More is not always better!
Where in my message did i mention “i will do weights at the begginer stage ” ? I just asked ou if u have a program i could do later. you dont know at what stage i am, i can almost accomplish the intermediate, its gonna take me a couple more months. i have been dancing for 10 years. im just asking you if u have a program for weights to blend with my regular workout or not,just so I CAN SAVE IT, for later. if not,tell me so i can search elsewhere not wasting my time.
thanks for your time.
You asked about a workout with weights you can combine with this one.
What to do when you are through with this is mentioned under “Beyond Beginner Workouts.”
If you want to combine this workout with dancing, then the dancing is your cardio.
Thanks 🙂
Hey, I’m 15 99lb and about 5’8 I’m looking to build a bit of muscle for health reasons (I’m a girl btw) however I am having a hard time with push ups I can only do about 3 and barely even that! I use to be able to do more but then I had an injury that forced me to stop exercising for 2 1/2 months and since then I’ve found it hard to get back into it.
Any tips?
ps I punctured my lung In the last year so with push ups I’m afraid i’ll do too much :s
Heah Mikey (short for Michelle? :))
First of all, under those circumstances get your doctor’s ok to start this.
If you can do only three regular push-ups, start with the knee push-ups I explain here and work up:
https://evilcyber.com/fitness/push-ups-for-beginners/
Okay, thanks!
Hey! So i’m 17 and I’ve never really worked out before, not in any sort of real sense anyway. I’m 5’10 and i weigh about 125 pounds, i look really thin but i have fairly large muscles for the amount of exercise i do (which is very little). I know that i can already do 16 pull-ups in one set and typically at least 40 push-ups in one set. Should i start with the beginner phase to ease into working out my body? I’m not sure i really want to get too big, just look more toned and defined. what do you suggest?
No worries, Benjamin, you won’t get too big. When you are satisfied with the amount of muscle you have, you switch to maintenance by stopping to increase the weight and reps.
I’d say you are fit enough for the intermediate workout plan, but should keep a close eye on your form, because you aren’t yet familiar with the movements.
Hi ^-^
My name is Alyssa I am 16 my height 5 ft and my weight is around 195. As you see this is very unhealthy I know and I wanted to know would this workout help me at least lose weight because its seems like I’ve tried so many other workouts and nothing works. I am a Junior this year and I hate the way my body looks I would like to at least lose weight and make a change so I can feel better about it when I am a Senior.
First of all, don’t hate yourself. You are at point A at the moment and you want to get to point B. And that is doable. What you so far simply didn’t take into account was that you can easily outeat exercise:
https://evilcyber.com/losing-weight/exercise-weight-loss/
What I suggest is to first all get your weight down a bit and then get serious about exercise. This is because currently it’s a lot of stress for your body. If you want to exercise at the moment, I’d say do walking.
But most important for you is to understand how your weight works:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
As you see, you can lose 8 lbs / month healthily, so it’s quite possible for you to look great for your senior year 🙂
my name mario, 17 of age. I’m lost on how to start my workout, my goal is to get toned, gain muscle also lost a little weight but i can’t seem to find whats right for. could you give me some advice???
This plan should work for you 🙂
I’m Joy, 13. I recently had to quit gymnastics because of a genetic back problem made worse by hard-core competitive gymnastics workouts and training four or five days a week. Now I can’t do gymnastics at all any more, and I am stuck in limbo (no sports allowed) until next summer. But I am allowed extensive cardio or muscular conditioning.
I’m already alarmed at how fast I’ve gained weight, and how my muscle is turning to fat, and honestly, it disgusts me, as I’ve always kept thin because of gymnastics. Does anyone have a suggestion for
A.) a personalized workout plan that would help me lose weight steadily? If you are concerned, I CAN manage real conditioning; I’ve been doing real workouts since I was seven.
B.) a website I can go to to create a workout or find a good one?
Again, I am a teenage girl, not overly heavy at all, just looking to turn fat back into muscle. 🙂
Thanks!
Joy
Joy, you aren’t turning musle into fat. Here is why:
https://evilcyber.com/fitness/does-muscle-turn-to-fat/
So, adjust your diet and, if it really is ok for you to work out, simply do the above plan.
Hey, i’m 15 years old about 5’5 but pretty close to 5’6. I have osgood schattlers or something which is a disease on the knee? Not really a disease but something athletic people get for too much sport which restricts the knees quite a lot. My knees get quite sore if I do too much exercises that strain the knee. I am also quite skinny and when I eat a lot of food I burn the fat quite quickly. Will this workout plan work for me? Will it affect my knees even more? Would like a response please seems like you no quite a lot. I’m hoping on getting a 6-pack don’t care how long it takes. I have patience. I’m also quite fit and fast for someone with osgood.
Anything that involves your knee joints can make this worse. I strongly suggest you get a medical examination and a doctor’s ok for when it’s ok to put stress on the knees.
The rest of this plan you can do.
I’m a 15 y/o girl. It’s the holidays, I have no school for 2 months. And I want to exercise.
See, I have asthma, and my parent has a diabetic. So, big chance I might get one when I’m older. Also I’m scared for my heart condition.
And one more thing, I want to build some muscles ,doing the weight lifting thing.
Can you please advice me what kind of exercises I should be doing given my conditions?
Hey Adriana, this workout plan is what you should be doing. But before you start you should get the ok from your doctor.
Hi, I’m a 13-year-old girl and all my friends are a lot fitter than me. They’re better at almost every sport and it kind of makes me feel left out. I’m not over weight or anything so I don’t want to do exercise to lose weight, just to get more fit. I was wondering if you had any tips for starting out that I could maybe do at home?
Hey Becky, they may be better right now, but you can certainly catch up.
You can do the plan here or this one:
https://evilcyber.com/fitness/workout-for-girls/
I think this is going to help me a lot in getting where I want. Thank you!
Hey there, my name is Nicole. So, im 5’6 and weigh 240 pounds. Obviously that is not good nor healthy what so ever. I try every year to loose weight but give up in the end. Im a horrible snacker, and tend to eat more than im supposed to. I want and need to more than ever to loose weight. Doing your workout plan, how much would it help me? Will it be effective to my body?
Hey Nicole, Eeercise can help you burn more calories, but it’s easy to outeat it:
https://evilcyber.com/losing-weight/exercise-weight-loss/
So what I’d primarily like you to do is keep an eye on how much goes in and out:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
I’m fourteen and trying to lose at least 15-25 pounds by February. I’m 5’1 and not very strong in my arms, but pretty strong in my legs.I’m trying to get toned arms, less thighs, better calf muscles, and a flatter stomach. Is this goal achievable? What do I do?
You can safely lose up to 8 lbs per month, so 15 until mid-February is realistic.
Some tips on how to get toned are here:
https://evilcyber.com/fitness/how-to-get-toned-at-home/
Hey im brad, great article! Was just curious, im 15 and 6ft2 (188cm) tall and about 14stone (196lb). Ive just started doing this workout, with 8 reps in all sets except the pullups in which ive started doing the 6-6-6 negative chin ups.. How long (exproximately) untill i see a change similair to this? http://www.nutritionistinthekitch.com/wp-content/uploads/2013/03/photo-8.jpg
Thanks alot 🙂
I’d say six months.
Hey.So I read this program and Im thinking of giving it a shot.Im 17 yrs old,weight about 70kg and 188cm tall.I think am way to skinny,all because my hights.Also I have a fast metbolism.I get tired quickly so i was wondering how to divide cardio and workouts? for how long should i run? thanks
You should do the program as described, but also have an eye on your nutrition. If you tire easily, you may be eating the wrong foods or simply not enough. I’d also say to visit your doctor and check for deficiencies.
Hi! Why in this workout plan for teenagers lunges is replaced with get-ups?
Because they are safer.
Also, is streching needed after this workout? And if it is, how to strech right?
Thanks 🙂
You don’t need to stretch, but can if you like:
https://evilcyber.com/fitness/working-out-and-stretching/
Hi. I am a 13 year old girl on the smaller side of things. I am 153cm tall and weigh 41.5kg. I have about 1-2cms of fat around my belly that I am trying to lose, and I also want to get toned for the summer (hello, bikini!). Thanks for ur help, Mia xx
Hey Mia, I very much doubt you need to lose weight, because you already are on the skinny side. You’d get much more out of keeping your weight constant and building some muscle.
Hi !
I have a hectic schedule of college as I go at 7 am ans come back at 7 pm. This makes me really tired and unwilling to workout. Also there are not many options to eat at college which adds more to the fatigue. What should I do?
I’d take it a bit easier (two weekly workouts) and do one session during the week before I go to school, and the other on the weekend.
Do you have access to a school cafeteria? I have some suggestions for eating there:
https://evilcyber.com/nutrition/bodybuilding-school-nutrition/
Here are some sandwich ideas you can prepare at home and take along with you:
https://evilcyber.com/nutrition/spice-it-up-4-tasty-chicken-sandwiches-for-your-protein-on-the-go/
Hey 🙂 i just found out this website and decided to give it a try, i just turned 15 a couple of days ago. I’m around 5’7 and weight about 120 pounds, am I underweight? I’m able to do 15 times of wide arm push ups and I can do about 15 pull ups at once ( I do pull ups quite a lot cuz I have the pull ups bar) I have slight abs ( I think they’re just skinny abs) I’m focusing on gaining chest muscles, so what do you think? Oh and I’m a boy.
You are close to being underweight.
Hey, I’m 6’0 240lbs, will this excercise plan help me get healthier or will it just make me look bigger?
It will help you get healthier, but only if you lower your weight as well:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
hey…iam 16 years old…iarealdy have the have the shape…but i want to get ripped
what do you think if age like me suitable for taking supplement ?
That doesn’t take a supplement, that takes reducing your body fat:
https://evilcyber.com/fitness/how-to-tone-your-body/
When you already have the muscle, you are halfway there.
is it good to take supplement?
For weight loss, no.
Hi there, my name is Leah obviously.
I’m a 17 year old female. I have a high motbalism and a very small frame. I want too tone up more so I become more confident in myself as quickly as I possiably can.
How can i do this?
metabolism, also I am underweight
You should do this plan and eat more.
But there is no fast about this; you should give it at least six months.
Hi ….I am 14 years old and I weight 85 pounds and I wane gain some weight …. And I also wane know how do I get big triceps …I don’t have a huge arm…