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Beginner Workout

Youth Athlete Beginner Strength & Conditioning (Leg)

Beginner   28 minutes

Target Areas: Lower Body

Equipment: Dumbbells

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

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

Exercises

Set 1: 1 round
Walking High Knees
Walking High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
30 seconds
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
Shuffles to Touch
Shuffles to Touch
30 seconds

Set 2: 5 rounds
Dumbbell Shoulder Squat
Effort: Moderate
Dumbbell Shoulder Squat
10 reps
Rest
Rest
1 minute
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
10 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
30 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
30 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Rest
Rest
30 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Effort: Moderate
Seal Jacks
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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