As a teenager attending college and working it is very difficult to go to the gym or sometimes even work out at our homes. By creating a workout routine you will know what workouts to do and you will be prepare to workout when you have free time. Exercising will keep us healthy and maintain a healthy weight for a longer and healthier life.
- First you will need to create a workout that goes with F.I.T.T.
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Frequency
First you need to set a strong and determined workout schedule. The training needs to be 3-5 days and if you are ttying to loose weight you need to workout 5 days and rest atleast one day so you wont get injured.
First you need to set a strong and determined workout schedule. The training needs to be 3-5 days and if you are ttying to loose weight you need to workout 5 days and rest atleast one day so you wont get injured.
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Intensity
intnesity is the motivation and effort you put into your workout. For you to see result that you will be satisfy with you need to put everything you got into your work out.
intnesity is the motivation and effort you put into your workout. For you to see result that you will be satisfy with you need to put everything you got into your work out.
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Time
This refers to how many times do you do your workout. you need to do your workout just how you planned it in your schedule and use your motivation to do your workout when you need to. To achieve your goals and be healthy you will need to do your workout the certain time that you put in your workout schedule and workout the days you need to.
This refers to how many times do you do your workout. you need to do your workout just how you planned it in your schedule and use your motivation to do your workout when you need to. To achieve your goals and be healthy you will need to do your workout the certain time that you put in your workout schedule and workout the days you need to.
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Type
Type refers to the type of workout your going to exercise. the best workout to exercise are cardiovascular because that helps manage your weight and also preventing you from getting cardiovascular diseases. Cardiovascular diseases are the number one cause of deaths in America.
Type refers to the type of workout your going to exercise. the best workout to exercise are cardiovascular because that helps manage your weight and also preventing you from getting cardiovascular diseases. Cardiovascular diseases are the number one cause of deaths in America.
Warm-up
You first need to warm up before you start working or doing any fats pace movement with your body. Stretching out helps you prevent injuries as a tearing a muscle or sprainting your ankle. When strecthing out you can start by strecthing your upper body first and then moving to your lower body.
You first need to warm up before you start working or doing any fats pace movement with your body. Stretching out helps you prevent injuries as a tearing a muscle or sprainting your ankle. When strecthing out you can start by strecthing your upper body first and then moving to your lower body.
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Arm circles
Arm cirlces are done by rotating your hands in a circle. First start by making small circles and then go to bigger circles. Do the arm circles for about 30 seconds going to the front and the backwards.
Arm cirlces are done by rotating your hands in a circle. First start by making small circles and then go to bigger circles. Do the arm circles for about 30 seconds going to the front and the backwards.
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Torso twist
Twist your upper body from side to side for about 30 seconds. Try to twist your torso as far as you can go. Open your legs about shoulder with so you wont loose your balance when twisting.
Twist your upper body from side to side for about 30 seconds. Try to twist your torso as far as you can go. Open your legs about shoulder with so you wont loose your balance when twisting.
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Jumping jacks
You do 30 jumping jacks at which ever paste you decide. Remember do it slowly it is only a warm up your not working out yet. Open your legs shoulder with apart and jump and and at the same time bring your hands above your head and clap. When your arms are bove your head your legs need to be spred apart and bring your legs together when you bring your hands down to your side.
You do 30 jumping jacks at which ever paste you decide. Remember do it slowly it is only a warm up your not working out yet. Open your legs shoulder with apart and jump and and at the same time bring your hands above your head and clap. When your arms are bove your head your legs need to be spred apart and bring your legs together when you bring your hands down to your side.
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Touch your toes
Stand with your feet together and bend over to touch your toes. Stay touching you toes for about 15 seconds and then put your legs apart and bend over to touch your toes for another 15 seconds. *Make sure you are not bending your knees when you
Stand with your feet together and bend over to touch your toes. Stay touching you toes for about 15 seconds and then put your legs apart and bend over to touch your toes for another 15 seconds. *Make sure you are not bending your knees when you
Now it is time to exercise
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Squat-thrust
Stand with your feet together and squat down and place your hands on the floor next to your feet. After that jump backwards and get in a push up position and then jump back between jands and stand up. Do 6 reps of 8 after every set take a 10 second break.
Stand with your feet together and squat down and place your hands on the floor next to your feet. After that jump backwards and get in a push up position and then jump back between jands and stand up. Do 6 reps of 8 after every set take a 10 second break.
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Plyo-lunge
Begin in a lunge position right foot forward and left foot bakward both knees bent at a 90 degree angle. Jump up and swuthc legs in the air landing in the left foot forward and right foot backwards. Repeat for 30 seconds do 6 reps and rest 15 seconds between every set.
Begin in a lunge position right foot forward and left foot bakward both knees bent at a 90 degree angle. Jump up and swuthc legs in the air landing in the left foot forward and right foot backwards. Repeat for 30 seconds do 6 reps and rest 15 seconds between every set.
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Front kick with squat
Get in a squating position and stand up with feet together and front kick with your right foot and go down to a squat position. repeat the exercise but stand upand kick with the left leg and squat. Alternate the exercise and do the exercise for one minuteand do 4 sets. make sureyou have your hands behind your head.
Get in a squating position and stand up with feet together and front kick with your right foot and go down to a squat position. repeat the exercise but stand upand kick with the left leg and squat. Alternate the exercise and do the exercise for one minuteand do 4 sets. make sureyou have your hands behind your head.
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Reverse crunches
Lay on your back and bend your knees at 90 degrees angle and bring your knees to your chest and go back to your first position. Do 6 sets of 15 and rest 15 seconds between each set.
Lay on your back and bend your knees at 90 degrees angle and bring your knees to your chest and go back to your first position. Do 6 sets of 15 and rest 15 seconds between each set.
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Side lying leg lifts
Lay down side ways and lift your leg as hig as you can and bring it down.Do 6 sets of 8 and rest 15 seconds between each set.
Lay down side ways and lift your leg as hig as you can and bring it down.Do 6 sets of 8 and rest 15 seconds between each set.
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Body weight squat
Get in a squat position withyour knees bent at 45 degree angle and start squating. Do 36 reps of body weight squat.
Get in a squat position withyour knees bent at 45 degree angle and start squating. Do 36 reps of body weight squat.
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Body weight jump squat
Assume a squat position and when gooing up jump and go down to a squating position. Do 36 reps
Assume a squat position and when gooing up jump and go down to a squating position. Do 36 reps
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Single arm dumbell swing
Using an overhand grip, hold a dumbbell at arm's
length in front of your waist.
Bend at your hips and knees and lower your
torso until it's at a 45-degree angle
to the floor. Swing the dumbbell
between your legs, and then thrust your hips
forward and swing the dumbbell
up to chest level as you stand. Reverse the move,
and repeat.
Using an overhand grip, hold a dumbbell at arm's
length in front of your waist.
Bend at your hips and knees and lower your
torso until it's at a 45-degree angle
to the floor. Swing the dumbbell
between your legs, and then thrust your hips
forward and swing the dumbbell
up to chest level as you stand. Reverse the move,
and repeat.
![Picture](/uploads/2/5/9/0/25903610/2872672.png)
Explosive push ups
Assume a pushup position, your hands slightly beyond shoulder width. Your body
should form a straight line from your ankles to your head. Bend your elbows and
lower your body until your chest nearly touches the floor. Press yourself up
with enough force that your hands leave the floor.
Assume a pushup position, your hands slightly beyond shoulder width. Your body
should form a straight line from your ankles to your head. Bend your elbows and
lower your body until your chest nearly touches the floor. Press yourself up
with enough force that your hands leave the floor.