20 workouts a 12 year old could do with equipment

Answer 1

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

1. Dumbbell Squats

   • Hold light dumbbells at your sides and perform squats.

2. Dumbbell Lunges

   • Step forward into a lunge while holding dumbbells for added weight.

3. Push-Ups with a Medicine Ball

   • Place one hand on a medicine ball and alternate hands.

4. Dumbbell Shoulder Press

   • Stand or sit while pressing dumbbells overhead.

5. Plank with Dumbbell Rows

   • In a plank position, row a dumbbell up to your side, alternating arms.

Resistance Band Exercises

6. Band Squats

   • Stand on a resistance band and hold it at shoulder height while squatting.

7. Resistance Band Rows

   • Anchor the band and pull back as if rowing a boat.

8. Band Chest Press

   • Anchor the band behind you and push forward like a bench press.

9. Lateral Band Walks

   • Step side to side while maintaining tension on the band around your thighs.

10. Bicep Curls with Resistance Bands

    • Stand on the band and curl it up towards your shoulders.

Cardio Workouts with Equipment

11. Jump Rope

    • Great for cardiovascular health and coordination.

12. Stationary Bike

    • Pedal at a comfortable intensity to work on cardiovascular endurance.

13. Rowing Machine

    • A full-body workout focusing on cardio and strength.

14. Box Jumps

    • Jump onto a sturdy box or platform to improve power and agility.

15. Battle Ropes

    • Alternate waves or slams with the ropes for an intense full-body workout.

Core Workouts

16. Medicine Ball Russian Twists

    • Sit on the ground and twist with a medicine ball from side to side.

17. Plank on Stability Ball

    • Place your feet on a stability ball while holding a plank position.

18. Hanging Leg Raises

    • Using a pull-up bar, lift your legs to engage your core.

19. Crunches with a Stability Ball

    • Lie on a stability ball and perform crunches for a fun twist.

20. 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!