Your bones, muscles and tendons are still growing during your teenage years so it's important not to overexert yourself since this could result in an injury. The treadmill can be used daily, but only perform strength training with open weights three times per week. Space out the days you do strength training to allow your muscles time to recover. Always consult with your doctor before starting an exercise program.
Treadmill
You have the option of speed walking for 30 minutes per day or jogging on the treadmill for 20 minutes per day. You can vary the intensity of your treadmill walk or jog by raising the incline. The incline of a treadmill is meant to mimic hills, and the higher the level of your incline, the more difficult the exercise. You can substitute your daily treadmill walk or jog by performing the exercise outdoors on days you're not lifting weights. To keep your motivation on the treadmill, exercise during your favorite TV show, read a magazine or listen to music.
Day One Strength Training
Your first day will work your arms and shoulders. The first exercise will be hammer curls. Start by standing with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in each hand and dangle your arms to your sides with your palms facing your hips. Keeping your palms facing inward, bend your elbow and curl the dumbbell up toward your shoulder. These should be completed in slow and controlled movements for three sets of eight on each arm. The next exercise is front raises. Stand with your knees slightly bent and your feet shoulder-width apart. Hold a dumbbell in each hand and place them near the front of your thigh. Your palms are facing your thigh. In a slow motion, keep your arms straight and raise the dumbbell directly in front of you until your arm is even with your shoulder. Lower your arm to its starting position and perform three sets of eight on each side. You can also do triceps extensions, shoulder presses and lateral raises.
Day Two Strength Training
Day two will work the lower portion of your body. The first exercise will be lunges. Hold dumbbells in each hand and rest them to your sides. Stand with your feet shoulder-width apart. Step forward about 2 feet with your left foot until your knee is bent at a 90-degree angle. Your right knee should be an inch from the floor. Push your hips downward toward the floor and not forward during the lowering motion. Push off the floor with your left foot and return to standing position. Repeat three sets of eight on each side. Toe raises are the next exercise. Stand with your feet about 3 inches apart and your knees slightly bent. Hold dumbbells to your sides. Lift your heels off the ground and stand on your toes for two seconds. Slowly lower your heel and repeat three sets of eight.
Day Three Strength Training
The third day will focus on your abs. To do crunches with a dumbbell, lay flat on your back with your knees bent and your feet flat on the floor. Hold the dumbbell across your chest with your chin resting on the bar of the dumbbell. Contract your abs and raise your shoulders about 5 inches off the ground. Hold this for one to two seconds and slowly bring your shoulders to the floor. Repeat three sets of eight. The next exercise is side bends. Stand with your feet shoulder-width apart. Place one hand on your hip and hold a dumbbell in the other hand. Straighten the arm with the dumbbell. Bending to your side, lower the dumbbell slightly above your knee. Repeat for three sets of eight.
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