Strength Primer - Youth

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine has been designed for the beginning youth strength trainer.

It will help develop a base, and provide fundamental knowledge of weight lifting. It should last about 2 months or 8 weeks of training. It is characterized by high repititions, with a single set for each exercise. A rest period of 48-72 hours between exercise days is important to allow a young persons muscles to recover properly.

Please note the 10-minute warm-up and cool-down phases which are also critical to the routine. Warm-up should NOT incorporate dynamic stretching, but rather callisthenics (e.g. jumping jacks, heel-ups, etc.), to properly raise core body tempreture and prepare muscles for accompanying workout.

Remeber to keep it fun and use it to build confidence in participants.

Monday
Wednesday
Friday

Day 1 9 exercises, 33 mins

	0x0 reps	rest: 10s
Dumbbell Bench Press	1x15 reps	rest: 90s
Dumbbell Step-Up	1x15 reps	rest: 90s
Dumbbell Bicep Curl	1x15 reps	rest: 90s
Dumbbell Calf Raise	1x15 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 90s
Sit-Up	1x15 reps	rest: 90s
Dumbbell One-Arm Row	1x15 reps	rest: 90s
	0x0 reps	rest: 10s

Day 2 9 exercises, 33 mins

	0x0 reps	rest: 10s
Dumbbell Bench Press	1x15 reps	rest: 90s
Dumbbell Step-Up	1x15 reps	rest: 90s
Dumbbell Bicep Curl	1x15 reps	rest: 90s
Dumbbell Calf Raise	1x15 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 90s
Sit-Up	1x15 reps	rest: 90s
Dumbbell One-Arm Row	1x15 reps	rest: 90s
	0x0 reps	rest: 10s

Day 3 9 exercises, 33 mins

	0x0 reps	rest: 10s
Dumbbell Bench Press	1x15 reps	rest: 90s
Dumbbell Step-Up	1x15 reps	rest: 90s
Dumbbell Bicep Curl	1x15 reps	rest: 90s
Dumbbell Calf Raise	1x15 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 90s
Sit-Up	1x15 reps	rest: 90s
Dumbbell One-Arm Row	1x15 reps	rest: 90s
	0x0 reps	rest: 10s