The President's Council on Physical Fitness and Sports recommends children and adolescents become acclimated to a consistent physical fitness regimen to help create a lifelong physical wellness program. Teenage boys who wish to create a muscular, toned or well-developed physique should participate in a regular program of muscle conditioning and aerobic exercise. Whether your goal is to lose weight, tone or develop large, strong muscles, complete three strengthening workouts every week along with an aerobic workout most days of the week.
Strengthening
Target your upper body muscles with military presses, bench presses, concentration curls and bent-over rows. Use dumbbells for military presses and concentration curls and a barbell, loaded with plate weight if necessary, for bench presses and bent-over rows. Hold a barbell stretched across your shoulders while performing squats and lunges to target your glutes, hips, quadriceps, hamstrings and calves. Alternately, you may use a leg-extension machine, leg-curl machine and calf-raise machine to strengthen your upper and lower legs. Use an amount of weight that makes completing a set difficult and perform three or four sets of six to 10 repetitions of each exercise.
Toning
If your goal is to tone your muscles without building large, muscular bulk, perform strengthening exercises with a low amount of weight that is not difficult for completing a set. Complete three sets of 12 to 15 repetitions of exercises that target the major muscles of your upper and lower body. Try push-ups, biceps curls, pull-ups, sit-ups, squats, lunges and calf raises for toning every major muscle group.
Aerobic Fitness
The Department of Health and Human Services suggests teenagers 13 to 17 years old perform an hour of physical activity every day -- the majority of which should come from aerobic exercise. Teenagers over 17 should perform moderate aerobic activity 2.5 hours a week or intense activity 75 minutes a week. Aerobic exercise strengthens your heart and lungs and helps burn calories more efficiently. Run, jog, walk or hike for aerobic exercise, or participate in high-intensity sports, such as basketball, football, soccer or singles tennis.
Weight Loss Program
If you are seeking a fitness regimen that hastens weight loss, combine strength training with aerobic exercise. Strength training builds muscle, which uses more calories to maintain, helping boost metabolism and weight loss. In conjunction with strengthening, perform aerobic exercise to further burn calories and fat. Perform vigorous aerobic activities, such as rope jumping, intense cycling or running uphill, most days a week along with a full-body strengthening workout three days a week.
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