Teenager Training (Part 3)

teenagers training

Session 2 of training for teenage (boy or girl) from JamCore DZ’s videos . This is what I want to share this with you.

You’re a teenager (boy or girl) and you want to have a better body. Here you will learn what you need to achieve this. First thing : Stop eating sugar, it kills you slowly.

In this Session 2, we will use 2 large water’s bottles (1.5l / 0.40gal). This is not a heavy weight but strong enough to prepare you to lift with much heavier.

water bottle

Sorry I didn’t find exercice’s picture with water bottle, I only found exercice’s picture with dumbbell.

Session 2

Rowing with water bottles

dumbbell rowing

Train back

You stand up, upper body bent at 45°, your arms are extended with a water bottle in each hand and you pull the bottles by contracting the upper back. The movement is done slowly.

Do 2-3 sets of 10-12 repetitions

Lateral raise with water bottle

lateral raises

Train shoulders

You stand up, chest high up without shoulders, your arms are extended with a water’s bottle in each hand. You raise your arms straight up to shoulder height. The movement is done slowly.

Do 2-3 sets of 10-12 repetitions

Curl with water bottles

dumbell curls

Train biceps

You stand up, arms outstretched with a water bottle in each hand. You bend your arm until the bottles touch your chest. The movement is done slowly.

Do 2-3 sets of 10-12 repetitions

Lateral squat

lateral squat

Train legs

It’s like squat in Session 1 except that in this version, you start with feet close and you take a step to the side to do a squat. Then you come back to the starting position with feet together. You take a step to the left and a step to the right. The movement is done slowly.

Do 2-3 sets of 10-12 repetitions

Plank

plank

Train core

Your elbows on the ground are in line with your shoulders. You pull your stomach and you stay stable.

This exercise allows you to have excellent posture to improve your self-confidence, everyday of your life.

Do 2-3 sets of 30-120 seconds

Legs raise

knee raises

Train abs

You put yourself on the floor and bring your legs to your chest slowly without your feet touch the floor. For teens who have weight problems, do the most of repetitions, no excuse.

Do 2-3 sets of 15-30 repetitions

Exemple of a week :

Monday: Session 1

Tuesday: Cardio

Thursday: Session 2

Monday: Cardio

Be very careful about your diet to get results. If you eat crap, you’re gonna look like crap. If you eat well, you’ll have a beautiful body.

In the next article, the last part, Session 3.

-Steph

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