Question

15 workouts a 12 year old could do with equipment over the span of 10-15 minutes

Answer 1

Here’s a list of 15 workouts that a 12-year-old can do with equipment, designed to fit within a 10-15 minute time frame. Always ensure proper warm-up before starting and cool down after the workout.

### 1. **Jump Rope**
- **Duration**: 2 minutes
- Great for cardio and coordination.

### 2. **Bodyweight Squats**
- **Reps**: 10-15
- Use a resistance band around thighs or hold a light dumbbell.

### 3. **Push-Ups**
- **Reps**: 5-10 (can be modified to knees)
- A fundamental upper body exercise.

### 4. **Dumbbell Shoulder Press**
- **Reps**: 8-12
- Use light weights, ensuring proper form.

### 5. **Plank**
- **Duration**: 30 seconds
- Core strength focus; increase duration as fitness improves.

### 6. **Lunges**
- **Reps**: 10-12 per leg
- Hold light weights for added resistance.

### 7. **Dumbbell Rows**
- **Reps**: 8-10 per arm
- Focuses on back muscles; can also be done with a resistance band.

### 8. **Medicine Ball Slams**
- **Reps**: 8-10
- Improves power and coordination.

### 9. **Resistance Band Lateral Walks**
- **Reps**: 10-15 steps each direction
- Strengthens hip muscles.

### 10. **Bicycle Crunches**
- **Reps**: 10-15 per side
- Engages core while targeting obliques.

### 11. **Kettlebell Swings**
- **Reps**: 10-15
- Focuses on full-body strength and conditioning.

### 12. **Step-Ups**
- **Reps**: 10 per leg
- Use a stable bench or step and hold weights if needed.

### 13. **Wall Sit**
- **Duration**: 30 seconds
- Strengthens legs and core; increase time for progression.

### 14. **Tricep Dips**
- **Reps**: 8-10
- Use a stable chair or bench for support.

### 15. **High Knees**
- **Duration**: 30 seconds
- Excellent for cardio and leg strength; can be done at a high or moderate pace.

### Sample 10-15 Minute Workout Routine:

**Warm-Up (3-5 minutes)**:
- Light jogging in place or dynamic stretches.

**Workout (10 minutes)**:
- Jump Rope (2 mins)
- Bodyweight Squats (10 reps)
- Push-Ups (5-10 reps)
- Plank (30 secs)
- Dumbbell Shoulder Press (8-12 reps)
- Bicycle Crunches (10-15 per side)
- High Knees (30 secs)

**Cool Down (2-3 minutes)**:
- Stretching major muscle groups, focusing on breath.

### Important Notes:
- Ensure safety and proper form to prevent injuries.
- Hydration is key before, during, and after exercising.
- Listen to the body and make modifications as needed.
- Consider consulting with a trainer or coach for personalized advice.