Can someone create me an exercise plan?!


Question: Can someone create me an exercise plan.?
I'm 14 years old and not fit. So, maybe something to get me started. i would like to be healthy.
I'm not very athletic.

Thanks in advance.Health Question & Answer


Answers:
Hey! I'm 14 too and I use this workout plan. I don't know what your body type is. But this is a great exercise plan to have as a bass and then just play around with it to see whats best for you. However this plan does not involve cardio which is very important Cardio is heart rate stuff. any running or activity will help with that.

Monday: 3x10 ( 3 sets of ten reps) curls, 3x10 pulls. (when you take the dumbbels and lift your arm straight out in front of you. should feel it in shoulder and upper arm) 3x10 rows (get on all fours on the ground and take a dumbell and lift it straight back so your arm is making a 90 degree angle up), 3xas many as you can do push ups.

Tuesday: 3x10 squats ( standing straight and bending at the knees till your knee makes a 90 degree angle) 2x10 jumping squats, 50 calf raises. (bounce on your toes fifty times, you should feel it in your calves)

Wednesday: 50 reg. crunches, 50 crunches to each knee, 50 sit ups, 50 leg raises (lay on your back and lift your legs off the ground fifty times)

Thursday: 3x10 curls, 3x10 pulls, 3x10 rows, push ups, 3x10 squats, 2x10 jumping squats, 50 calf raises

Friday: 50 reg crunches, 50 crunches to each knee, 50 leg raises.

saturday might be a good day for cardio

This is a great workout to keep you in shape and tone your muscles. Alter it to best fit your body. Try it out, if its too easy, add more weight, too hard, just take it slower. You're young. Just mess aroundGood luck! Hope I helped. Any fitness questions email me at missab2@yahoo.com

later!Health Question & Answer

do all of these for 60 seconds for 1 set and 5 minute warm up stretch and 5 minute cool down stretch with a 30 second rest in between. and you should stay tone and muscular while helping to burn fat. They are separated into 3 days. then do some cardio in between those and make sure to get plenty of rest and eat plenty of protein and carbs. If you do all of this, then you will need to increase your caloric intake as well. hope this helps and if you have any questions about the workout then email me. p.s. to keep lean muscle this workout uses body weight and no more than 10 lb. weights for men and 5 lb weights for women.

day 1

JUMP ROPE
STEP UP KICK BACKS
SUPERMAN
SUMO SQUATS W/ TRICEPS EXTENSION
SWING KICK
BRIDGING
SIDE LUNGE WITH OVERHEAD SHOULDER PRESS
BOAT POSE
BURPY
BUTT KICK
DEADLIFT

Day 2

STANDING STILL LUNGES W/ ANTERIOR SHOULDER RAISES
STEPUP AND DOWNS
MOUNTAIN CLIMBERS
BICEPS CURL W/ OVERHEAD SHOULDER PRESS
WARRIOR POSE W/ TRICEP PRESS
STABILITY BALL CRUNCH
WALKING PUSH-UPS
PLANK ROW
SHRUGS

Day 3

CRAB WALK
LEG LIFTS WITH MEDICINE BALL
JUMPIMG JACKS
TRICEP DIPS
PUSH-UPS
ONE LEG PELVIC THRUSTS
STANDING STILL LUNGES W/ LATERAL SHOULDER RAISE
BICYCLE CRUNCH
if you need some descriptions of the exercises just email me and I will sned them to you.Health Question & Answer

join a sport in your school because it will keep you motivated and force you to attend like that you dont wimp out and say i will do it later.

i am in the same boat but i am athletic very actuallywant to lose around 40 pounds and a couple inches.


try getting up everymorning extra early and running for around 40 minuites. star by walking the first 20 then work your way into a light jog. as days go by you will be able to jog the way or even run. i suggest doing this outside if you are in a good neighborhood because it is so much better than being on a treadmill staring at a wall. and you get to be around nature. good luck and after doing the morning workouts a couple weeks start adding more to your workout like crunches, situps, cardio, yoga, etc. but i suggest start with the running. Health Question & Answer

why dont you try the Lil Jack workout video .?v=TKCGe2Ezris" rel="nofollow">http://www.youtube.com/watch.?v=TKCGe2Ezr... Health Question & Answer

My advise:
No soda (occasionally ok)
Drink lots of water
Eat sensibly
Not too much take out
Health Question & Answer



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