Q: I’m 13 yrs old, and i want know if there are any good exercise routines that can give me some more strength. I want to tone up my body and get rid of the fat on me. I’ve got no weights or dumbbells to help either. Any ideas?
A: Start by doing some cardiovascular activity like jogging, playing basketball or bicycle riding 3-5 times per week for at least 20 minutes per session. Then begin performing the following strength-building exercises every other day, 3-4 times per week:
1) Chin-ups (palms facing you) — perform as many as you can. Then, using a stool to raise up on the bar, simply lower your body to the ground, performing only the negative phase of the movement. Try to increase the number of chin ups by one each week.
2) Push-ups — perform these in a controlled manner, doing as many as you can using proper form.
3) Abdominal curls — begin with 10-15 abdominal curls, and then try to increase by 2-3 reps per week. Make sure you lift your shoulder blades off the floor and don’t pull on your head and neck.
By performing these exercises along with your cardiovascular activities, you will start to notice an increase in energy, strength, and muscle tone while reducing excess body fat.
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