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15 workouts a 12 year old could do with equipment

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Here are 15 workouts that a 12-year-old can do with equipment. These exercises focus on building strength, flexibility, and cardiovascular endurance while being safe and age-appropriate. Always ensure proper supervision and guidance from an adult or trainer.

Bodyweight Exercises

  1. Push-Ups: Great for building upper body strength. Modify with knee push-ups if needed.
  2. Bodyweight Squats: Strengthens the legs and core while teaching proper squat form.
  3. Plank: Focus on core stability. Start with 20-30 seconds and gradually increase time.
  4. Lunges: Targets leg muscles and improves balance. Can be done forward or backward.
  5. Burpees: A full-body exercise that builds strength and endurance.

Resistance Band Exercises

  1. Resistance Band Rows: A great upper body workout targeting the back and arms.
  2. Banded Squats: Add a resistance band around the thighs to build leg strength.
  3. Overhead Press with Bands: Targets shoulders and arms; can be done while standing or seated.
  4. Bicep Curls with Bands: Strengthens the arms; ensure proper form to avoid injury.
  5. Tricep Extensions with Bands: Works on the back of the arms.

Dumbbell Exercises

  1. Dumbbell Chest Press: A classic exercise for building upper body strength, can be done lying on a bench or floor.
  2. Dumbbell Deadlifts: Focuses on legs and lower back. Ensure proper form to avoid injury.
  3. Dumbbell Shoulder Press: Enhances shoulder strength while teaching stability.
  4. Dumbbell Side Lateral Raises: Targets the shoulders; can be performed seated or standing.
  5. Dumbbell Step-Ups: Use a step or sturdy platform to build leg strength and improve balance.

Tips for Safe Workouts

  • Warm-Up: Always start with a warm-up to prepare the body. Jog in place or do dynamic stretches for 5-10 minutes.
  • Cool Down: Finish with stretching to improve flexibility and prevent soreness.
  • Supervision: Always have adult supervision to ensure safety and proper form.
  • Proper Technique: Focus on form rather than speed to prevent injuries.
  • Hydration: Drink plenty of water before, during, and after exercise.

These workouts can be adjusted based on the child’s fitness level and can also be made fun by incorporating games and challenges!