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Full Body Workout for Teens

author image Ollie Odebunmi
Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.
Full Body Workout for Teens
Teens doing pushups Photo Credit gbh007/iStock/Getty Images

Teenagers should undertake some form of regular physical activity. Lack of exercise can lead to unhealthy weight gain. According to a report in "The New England Journal of Medicine," on 7 April 2011, adolescents with an elevated body mass index stand a greater risk of developing heart disease in adulthood. A regular full body workout will help improve your fitness, maintain a lean healthy body and keep the weight off. Regular exercise will lessen the risk of heart disease in later years.


Do your full body workout using a selection of resistance equipment and dumbbells. Alternatively, if you do not have access to a gym, use body weight exercises supplemented with light dumbbells for a thorough workout. Exercise three or four times a week.

Gym Workout

Warm up with a 10- to 20-minute workout on the treadmill, rowing machine, stationary bike, stair climber or elliptical machine. Warmed up muscles function more efficiently and reduce the risk of injuries. Do the chest press for your pectoral muscles, lat pull-downs for your upper back, the seated overhead press for your shoulders, seated dumbbell curls for biceps, triceps push-downs for triceps, the seated leg press for the quadriceps, leg curls for the hamstrings and calf raises for the calves. Do two or three sets and 12 to 15 repetitions per exercise.

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Body Weight Workout

Warm up by running on the spot for three to five minutes or by jumping rope. Do pushups to target your chest, shoulders, triceps and rhomboids. The rhomboids are the muscles between your shoulder blades. If you are unable to do full pushups, keep your knees on the floor as you perform the pushup movement. Switch to full pushups as you get stronger. Do three sets of as many pushups you can do. Do 12 to 15 standing dumbbell curls for your biceps. Do free squats to target your legs, hips and gluteals. Stand with your feet about shoulder-width apart. Keep both feet flat on the floor and slowly drop into a squat until your thighs are parallel to the floor. Push up and return to your starting position. Do three sets of 15 to 20 repetitions.

Core Exercises

Perform three sets of crunches to target your abdominal muscles. Do supermans to target your lower back. Lie face down on a mat. Keep both arms fully extended and your legs straight. Simultaneously lift your arms and legs while keeping your midriff pressed to the floor. Hold the position for a slow count of 10 to 20, then return to your starting position. Repeat for three to five sets.

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