Before starting this routine ensure the Child/Adolescent:
Week 1
Monday:
Monday:
Week 3
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Continue to perform this routine whilst slowly increasing the resistance and the load that is lifted or decreasing the rest time in-between sets.
- Is able to perform each exercise with proper form and technique.
- Uses Only light free weights and Body Weight Exercises (As in routine).
- If they cannot complete all repetitions that are recommended then lower the weight or use an assisted machine to complete the movement (Body weight).
- Do NOT aim for 1 Repetition Maximum Lifts.
- Ensure adequate Rest days and Rest between Sets (As Specified in Routine).
- Avoids High Loads.
- Ensure adequate Warm-up and cool down before Training.
Week 1
Monday:
- Body Weight Squats: 3 Sets of 15 Reps (90 Seconds Rest in-between Sets)
- Chin Ups (Pronated Grip): 3 Sets of 10-15 Reps (90 Seconds Rest in-between Sets)
- Wide Grip Pushups: 3 Sets until Failure (2 Minutes Rest in-between Sets)
- Crunches: 3 Sets of 30 Reps (60 Seconds Rest in-between Sets)
- Rest
- Body Weight Jump Squats: 3 Sets of 10 Reps (90 Seconds Rest in-between Sets)
- Pull Ups (Supinated Grip): 3 Sets 10-15 Reps (90 Seconds Rest in-between Sets)
- Close Grip Pushups: 3 Sets until failure (2 Minutes Rest in-between Sets)
- Lying Leg Raises: 3 Sets of 15 Reps (60 Seconds Rest in-between Sets)
- Rest
- Body Weight Squats: 3 Sets of 15 Reps (80 Seconds Rest in-between Sets)
- Chin Ups (Pronated Grip): 3 Sets of 10-15 Reps (80 Seconds Rest in-between Sets)
- Wide Grip Pushups: 3 Sets until Failure (100 Seconds Rest in-between Sets)
- Crunches: 3 Sets of 30 Reps (40 Seconds Rest in-between Sets)
- Rest
- Rest
Monday:
- Body Weight Jump Squats: 3 Sets of 10 Reps (80 Seconds Rest in-between Sets)
- Pull Ups (Supinated Grip): 3 Sets 10-15 Reps (80 Seconds Rest in-between Sets)
- Close Grip Pushups: 3 Sets until failure (100 Seconds Rest in-between Sets)
- Lying Leg Raises: 3 Sets of 15 Reps (40 Seconds Rest in-between Sets)
- Rest
- Barbell Squats (5-10kg): 3 Sets of 12 Reps (90 Seconds Rest in-between Sets)
- Chin Ups (Pronated Grip): 3 Sets of 15 Reps (60 Seconds Rest in-between Sets)
- Flat Barbell Bench-press (5-10 kg): 3 Sets of 12 Reps (90 Seconds Rest in-between Sets)
- Plank (Elbows): 3 Sets of 60 Seconds (60 Seconds Rest in-between Sets)
- Crunches: 3 Sets of 30 Reps (40 Second Rest in-between sets)
- Rest
- Box Jumps: 3 sets of 10 Reps (90 Seconds Rest in-between Sets)
- Pull Ups (Supinated Grip): 3 Sets of 10-15 Reps (60 Seconds Rest in-between Sets)
- Body Weight Dips (Hands on Bench): 3 Sets of 15 Reps (90 Seconds Rest in-between Sets)
- Lying Leg Raises: 3 Sets of 20 Reps (60 Seconds Rest in-between Sets)
- Rest
- Rest
Week 3
Monday:
- Barbell Squats (5-10kg): 3 Sets of 12 Reps (80 Seconds Rest in-between Sets)
- Chin Ups (Pronated Grip): 3 Sets of 15 Reps (60 Seconds Rest in-between Sets)
- Flat Barbell Bench-press (5-10 kg): 3 Sets of 12 Reps (80 Seconds Rest in-between Sets)
- Plank (Elbows): 3 Sets of 70 Seconds (60 Seconds Rest in-between Sets)
- Crunches: 3 Sets of 35 Reps (40 Second Rest in-between sets)
Tuesday:
- Rest
Wednesday:
- Box Jumps: 3 sets of 12 Reps (90 Seconds Rest in-between Sets)
- Pull Ups (Supinated Grip): 3 Sets of 15 Reps (60 Seconds Rest in-between Sets)
- Body Weight Dips (Hands on Bench): 3 Sets of 15 Reps (90 Seconds Rest in-between Sets)
- Lying Leg Raises: 3 Sets of 25 Reps (60 Seconds Rest in-between Sets)
Thursday:
- Rest
Friday:
- Barbell Squats (5-10kg): 3 Sets of 12 Reps (60 Seconds Rest in-between Sets)
- Chin Ups (Pronated Grip): 3 Sets of 15 Reps (60 Seconds Rest in-between Sets)
- Wide Grip Pushups: 3 Sets Until Failure (60 Seconds Rest in-between Sets)
- Plank (Elbows): 3 Sets of 80 Seconds (60 Seconds Rest in-between Sets)
- Crunches: 3 Sets of 40 Reps (40 Second Rest in-between sets)
Saturday:
- Rest
Sunday:
- Rest
Continue to perform this routine whilst slowly increasing the resistance and the load that is lifted or decreasing the rest time in-between sets.