As you can probably gather with these blog posts lately, I've been talking an awful lot about teen fitness. Well I do understand that school is just around the corner for most high schoolers, so I thought I'd share as much information with them as I can before things get to busy for them.

 

Today, i'm going to be talking about workouts for teens and specifically how they should be done. 

 Before I get into giving you a workout routine to try out, I want to discuss with you some limitations the public school system is doing to try to increase physical activity. I know in my state, there is a requirement for all high schoolers to get 1 credits of PE within their 4 years of high school. While it's better than having no requirement, it is still not good enough. This essentially means you are going to "work out" for only 2 quarters of your school. (or 1 trimester). What's worse is that there isn't much talk of variety in public school forms of exercise. 

Now, if you are an athlete then this is different. I do believe that athletes should be excempt of this rule because as a state track and field competitor my freshman year, (gosh that was back in 2009) I was a little annoyed with how I had to not only go to track practice for about 3 hours but the same morning I would do a HIIT workout in PE. Now looking back, it really wasn't that bad, but hadn't I had more energyI would have probably gotten more homework done, which meant more sleep. You probably know this already but sleep is almost nonexistant in high-school, except if you take super easy classes. 

So I know I kind of rambled on and went seeminly nowhere but hear me out when i say this. Nobody knows how to teach strength training to teens. Think about it. Are there personal trainers in your school? Why not instead of offering just a simple weight lifting class, or PE class, how about a transformation class? It is very possible to get results in as little as a quarter or trimester. It's unfortuneate people still haven't found the value in personal training but I really don't blame them. Alot of trainers simply suck at their job. You can't sugar coat it it's the truth. That's why people haven't found the value in them. While I can't say it's always the trainers fault, it also has to do with the gym they work for. You may think that personal trainers get paid aton, but they really don't unless they work privately. The gym makes all the money and the trainer is left with scraps which affects motivation and performance on their part. 

This is why so many people are choosing online training. Now don't worry, I'm not trying to sell you anything, I just want you to consider that getting a personal trainer might be worth your time. Is it expensive ? You bet. But is it worth it? Absolutely. You will learn things nobody has the guts or discipline to learn. What's better is that there are online programs now (like the one I have) that offer training for a fraction of the price. So while this workout will be valuable to you, keep in mind a personalized program will always be the best. 

Anyways, here's the workout!

Monday:

Bench Press - 4-6 Reps (10% beneath max) 6-8 (5% beneath previous weight) 8-12 (5%beneath previous weight

Incline DB Press - 4-6 Reps (10% beneath max) 6-8 (5% beneath previous weight) 8-12 (5%beneath previous weight

Barbell Bicep Curl - 8-10 Reps for 3-5 Sets

Tricep Rope Extension - 8-10 Reps For 3-5 Sets

Seated Rows - 8-10 Reps For 3-5 Sets

Tuesday:

Rest

Wednesday:

Bulgarian Split Squat - 15 Reps (activation set) 

10-12 Reps - 3-5 Sets

Leg Press - 15 Reps (activation set)

 10-12 Reps - 3-5 Sets

Calf Raises 15 Reps (activation set) 

10-12 Reps - 3-5 Sets

Goblet Squat - 15 Reps (activation set)

10-12 Reps - 3-5 Sets

Thursday:

Rest

Friday:

Shoulder raise - 15 Reps Activation Set

6 Reps Mini Sets 6

Cuban Press - 15 Reps Activation Set

6 Reps Mini Sets 6

Pull Ups - 6-8 Reps For 4 Sets

V Ups - 30-50 Reps For 3 Sets

L Ups - 30-50 Reps For 3 Sets

Russian Twists - 1 Min Go, 30 Sec Rest For 3 Sets

And there you have it! Yes. You only train 3 times per week. This allows the greatest amount of muscle growth and gains this way. Don't be tempted to workout more than this, Ive seen the greatest results in developing this type of workout structure for teens. Let me know what you think!

Have a great day,

Taylor

Author

Online Personal Trainer

Martial Arts Instructor

Motivational Speaker