Make me a workout plan

[kayn]

Heyo!

I am looking for a workout plan.

First off:

1. I am 14 with no access to a gym
2. No access to real equipment
3. No access to any proper running track or treadmill
4. Only running is at school during P.E.

Now for my running at P.E:
Our run days are on monday where it consists of a mile, para course (ex: do a lap then 20 pushups then another lap), and a 20 minute cardio which you do as many laps as you can.

Also finally I don’t have access to a gym nor any good at home equipment.

Thanks
Kayn

 

[mai]

Go onto youtube and search home workouts? I used to do those before I started actually going to the gym

 

[Sparko]

look up bodyweight exercises

 

[AngryRobo]

I mean what I do is take a jog around my neighborhood everyday

 

[mai]

Or play wii sports, that shit hard asf if u outta shape. Deadass lost like 10 lbs playing wii sports daily

 

[mai]

start out with a 50 mile jog
100 burpees
500 sit-ups

Triple dog dare u

 

[mai]

remember that david bald guy that would always beat your ass in boxing. that's your goal to complete that challenge

Holy shit yeah

 

[Trochek]

Sunday- Light jog (For you probably 1 mile or so)
Monday- stretch (Search on youtube), strength workout (work legs)
Tuesday- stretch, small cardio workout (10-20 minutes running)
Wednesday- stretch, strength workout (work arms/shoulders/bi's/tri's), followed by a 1-2 minute plank
Thursday- stretch, cardio workout (20 minutes running), followed by ab workout (10-25 minutes, sit-ups, Russian twists, crunches, etc.)
Friday- stretch, Light jog (15 minutes)
Saturday- Day off

Let me know what you think

 

[AdamEdits]

Take a weight training class at your school if they provide it

If not, gyms are somewhat cheap and only like 30 bucks a month. A gym makes lifting weights 10 times easier and is sometimes the only way to gain muscle.

I prefer to do my cardio outside though...

if you're trying to build muscle and lose weight I'd stick to a high protein low carb diet. eating eggs, lots of chicken, and fish can help you. you can also try protein powder but since you're fourteen i wouldn't consume so much for your size.

I have a hard time with cravings so i just eat a lot of fruit. Lots of fruit. but this is good as it really helps with fiber and boosts your metabolism.

 

[kayn]

Sunday- Light jog (For you probably 1 mile or so)
Monday- stretch (Search on youtube), strength workout (work legs)
Tuesday- stretch, small cardio workout (10-20 minutes running)
Wednesday- stretch, strength workout (work arms/shoulders/bi's/tri's), followed by a 1-2 minute plank
Thursday- stretch, cardio workout (20 minutes running), followed by ab workout (10-25 minutes, sit-ups, Russian twists, crunches, etc.)
Friday- stretch, Light jog (15 minutes)
Saturday- Day off

Let me know what you think

Take a weight training class at your school if they provide it

If not, gyms are somewhat cheap and only like 30 bucks a month. A gym makes lifting weights 10 times easier and is sometimes the only way to gain muscle.

I prefer to do my cardio outside though...

if you're trying to build muscle and lose weight I'd stick to a high protein low carb diet. eating eggs, lots of chicken, and fish can help you. you can also try protein powder but since you're fourteen i wouldn't consume so much for your size.

I have a hard time with cravings so i just eat a lot of fruit. Lots of fruit. but this is good as it really helps with fiber and boosts your metabolism.

First off thanks for the tips:

1. The end of my rib cage bones like stick out and from there up i’m very skinny but like my belly seems to have a whole different like weight. How do I fix this?

 

[Lag]

Just run 1-3 miles everyday or every other day.
Over time you'll lose a lot of weight/develop muscle. If you're too lazy to run outside I suggest buying a foldable treadmill.
They go for like $100-200

 

[kayn]

Just run 1-3 miles everyday or every other day.
Over time you'll lose a lot of weight/develop muscle. If you're too lazy to run outside I suggest buying a foldable treadmill.
They go for like $100-200

already told my mom that she said
“It’s too tacky”

 

[Trochek]

First off thanks for the tips:

1. The end of my rib cage bones like stick out and from there up i’m very skinny but like my belly seems to have a whole different like weight. How do I fix this?

I would suggest not drinking water for meals for one thing. I’m a track athlete so that can’t really go for me as my diet focuses carbohydrates and same for you if you are into cardio.
Look into eating more as well. While you do these work-outs, you will constantly be feeding an engine burning off your fat with the foods you feed it. After a workout, eat near 500-800 calories in a meal. You can also look into taking creatine supplements for weight gain and that can help you bulk up easier.

 

[EpicFooF]

Don't you have a garden near your house that has a small gym?