Here are 20 workouts that a 12-year-old can do safely with equipment. Always ensure that the equipment is appropriate for their size, and it's advisable to have adult supervision during workouts.
Bodyweight Exercises with Equipment
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Dumbbell Squats
- Hold light dumbbells at your sides and perform squats.
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Dumbbell Lunges
- Step forward into a lunge while holding dumbbells for added weight.
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Push-Ups with a Medicine Ball
- Place one hand on a medicine ball and alternate hands.
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Dumbbell Shoulder Press
- Stand or sit while pressing dumbbells overhead.
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Plank with Dumbbell Rows
- In a plank position, row a dumbbell up to your side, alternating arms.
Resistance Band Exercises
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Band Squats
- Stand on a resistance band and hold it at shoulder height while squatting.
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Resistance Band Rows
- Anchor the band and pull back as if rowing a boat.
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Band Chest Press
- Anchor the band behind you and push forward like a bench press.
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Lateral Band Walks
- Step side to side while maintaining tension on the band around your thighs.
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Bicep Curls with Resistance Bands
- Stand on the band and curl it up towards your shoulders.
Cardio Workouts with Equipment
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Jump Rope
- Great for cardiovascular health and coordination.
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Stationary Bike
- Pedal at a comfortable intensity to work on cardiovascular endurance.
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Rowing Machine
- A full-body workout focusing on cardio and strength.
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Box Jumps
- Jump onto a sturdy box or platform to improve power and agility.
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Battle Ropes
- Alternate waves or slams with the ropes for an intense full-body workout.
Core Workouts
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Medicine Ball Russian Twists
- Sit on the ground and twist with a medicine ball from side to side.
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Plank on Stability Ball
- Place your feet on a stability ball while holding a plank position.
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Hanging Leg Raises
- Using a pull-up bar, lift your legs to engage your core.
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Crunches with a Stability Ball
- Lie on a stability ball and perform crunches for a fun twist.
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Balance Board Training
- Use a balance board for stability exercises to improve core strength.
Tips:
- Warm-Up and Cool Down: Always start with a warm-up and end with a cool-down.
- Hydration: Stay hydrated before, during, and after workouts.
- Proper Form: Focus on proper form to prevent injuries.
- Moderation: Ensure that the weights used are appropriate for their age and fitness level.
Engaging in these workouts can help build strength, coordination, and fitness in a fun and safe way!