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Beginner Workout

Youth Athlete Beginner Strength & Conditioning (Chest)

Beginner   28 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Bench

Chris Sumo
 		    Added by Personal Trainer Chris Sumo
Youth Athlete Beginner Strength & Conditioning (Chest)
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts Bench Workouts
Description

Disclaimer: Only do under supervision of parent, coach, or fitness professionals guidance.) Beginner chest and conditioning workout for young athletes. Helps build strength and conditioning to prepare for sports lifting programs.

Exercises

Set 1: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
30 seconds
Plank with Shoulder Taps
Effort: Moderate
Plank with Shoulder Taps
30 seconds
Walking High Knees
Walking High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds

Set 2: 3 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Rest
Rest
1 minute
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Effort: Moderate
Push-Ups
10 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Lower down into another lunge and repeat the movement.
Effort: Moderate
Jumping Lunges
30 seconds
Rest
Rest
30 seconds
Keep your navel drawn in and your shoulders away from your ears.
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Effort: Moderate
Squat Jumps
30 seconds
Rest
Rest
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Rest
Rest
10 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Rest
Rest
10 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Rest
Rest
10 seconds
Shoulder Stretches
Shoulder Stretches
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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