Is this a good home workout for a 14 year old?!
Question: Is this a good home workout for a 14 year old.?
I weigh 50kg and I'm about 180cm tall, don't know how much I can lift since I don't go to the gym cause i've heard it stunts growth (reason why I'm doing a home workout)
Sorry if it's hard to understand I got the workout from http://fitness.scoobysworkshop.com/sched...
then I added onto it (I also threw in things like clap push ups into sections like "shoulders" since all pulling exercises involve forearms)
I also work and do heavybag workouts (I eat heaps of healthy foods.) Some suggestions on a diet would be greatly appreciated
Mon
Chest: 3 sets of dumbbell flys (lying), 6-12 reps per set with 60s between sets. 3 sets of dumbbell press (lying), 6-12 reps per set with 60s between sets. 3 sets of Dumbbell fly push ups, as many as possible.
Triceps: 3 sets of over head dumbbell extensions (tip toes), 6-12 reps per set with 60s rest between sets. 3 sets of triceps push ups, as many as possible (exhale up inhale down) with 60s between sets. 3 sets of fist push ups, as many as possible with 60s rest between sets.
Abs: As many single leg raises (lying) as possible with 60s rest. Do as many bicycle crunches as possible. Do as many Hanging Leg raises as possible.
Tue
Cardio: exercise bike 15mins (setting 3) 15min boxer jumps.
Wed
Back: 3 sets of overhand pull ups, as many reps as you can do with 60s rest between sets. 3 sets of reverse flys (seated), 6-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls (tip toes), 6-12 reps per set with 60s rest between sets. 3 sets of towel chin ups (two towels), as many reps as you can do with 60s rest between sets. Or normal chin ups. 3 sets of clap push ups, Do as many as you can do with 60s between sets
Abs: 3 sets of Double leg hold (Can of coke) as long as possible with 60s between sets. 3 sets of front bridges, hold as long as possible with 60s between sets.
Thu
Cardio: 1 hour of swimming, 15min boxer jumps.
Fri
Shoulders: 3 sets of wide push ups with 60s rest between sets. 3 sets of side raises, 6-12 reps per set with 60s rest between sets. 3 sets of military press as much as you can do with 60s rest between sets.
Legs: 5 sets of single leg squat/lunges hold each set for 20 secs (both legs per set). As many dumbbell calve raises as possible. 10 Weighted lunges each leg. 3 sets of straight leg jumps as many as possible with 60s between sets.
Abs: As many bicycle crunches as you can do with 60s rest. Hold side plank as long as possible (both sides). Hold double leg raise (can of coke) as long as possible.
Sat
Cardio: 10km on treadmill or go for a 5 km run approx. 15min boxer jumps. Health Question & Answer
Sorry if it's hard to understand I got the workout from http://fitness.scoobysworkshop.com/sched...
then I added onto it (I also threw in things like clap push ups into sections like "shoulders" since all pulling exercises involve forearms)
I also work and do heavybag workouts (I eat heaps of healthy foods.) Some suggestions on a diet would be greatly appreciated
Mon
Chest: 3 sets of dumbbell flys (lying), 6-12 reps per set with 60s between sets. 3 sets of dumbbell press (lying), 6-12 reps per set with 60s between sets. 3 sets of Dumbbell fly push ups, as many as possible.
Triceps: 3 sets of over head dumbbell extensions (tip toes), 6-12 reps per set with 60s rest between sets. 3 sets of triceps push ups, as many as possible (exhale up inhale down) with 60s between sets. 3 sets of fist push ups, as many as possible with 60s rest between sets.
Abs: As many single leg raises (lying) as possible with 60s rest. Do as many bicycle crunches as possible. Do as many Hanging Leg raises as possible.
Tue
Cardio: exercise bike 15mins (setting 3) 15min boxer jumps.
Wed
Back: 3 sets of overhand pull ups, as many reps as you can do with 60s rest between sets. 3 sets of reverse flys (seated), 6-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls (tip toes), 6-12 reps per set with 60s rest between sets. 3 sets of towel chin ups (two towels), as many reps as you can do with 60s rest between sets. Or normal chin ups. 3 sets of clap push ups, Do as many as you can do with 60s between sets
Abs: 3 sets of Double leg hold (Can of coke) as long as possible with 60s between sets. 3 sets of front bridges, hold as long as possible with 60s between sets.
Thu
Cardio: 1 hour of swimming, 15min boxer jumps.
Fri
Shoulders: 3 sets of wide push ups with 60s rest between sets. 3 sets of side raises, 6-12 reps per set with 60s rest between sets. 3 sets of military press as much as you can do with 60s rest between sets.
Legs: 5 sets of single leg squat/lunges hold each set for 20 secs (both legs per set). As many dumbbell calve raises as possible. 10 Weighted lunges each leg. 3 sets of straight leg jumps as many as possible with 60s between sets.
Abs: As many bicycle crunches as you can do with 60s rest. Hold side plank as long as possible (both sides). Hold double leg raise (can of coke) as long as possible.
Sat
Cardio: 10km on treadmill or go for a 5 km run approx. 15min boxer jumps. Health Question & Answer
Answers:
It is good. Your fine. Just don't do too much exercising.Health Question & Answer
yea looks pretty good broHealth Question & Answer