Work Out of the Week: Teen Style
This workout is appropriate for any age! However, this is a preview of a similar workout we will use for our teen camp. It starts with a good basic warmup. Beginning with getting the knees and hips warmed up while also elevating their heart rate. Getting the heart rate up is crucial before a work out because it increase blood flow to the working muscle to decrease the risk of injury.
With young adults and teenagers the workouts are more about creating better movement patterns, reducing chances of injury and increasing performance while having fun at the same time! The workout then moves into some quick 15 second intervals to get their anaerobic system firing. Quickness and agility is very important in most sports and is great for the body as a whole.
The second part is an every minute on the minute (EMOM) that works on quickening their recovery. The 2 exercises in the EMOM also work on overall movement patterns with the squat and the burpee. Lastly, we end with some durability and isometric strengthening of the low back which is incredibly important as the teens develop. Most young adults are incredibly tight, so it is important to work on mobility as well as strength. The low back complex helps lengthen their backs and shoulders. This is a fun workout for the teen because it is high intensity!
W/U 4 rounds
10x goblet squat
15 sec sprint
15 sec high knees
15 sec squat jump
15 sec lateral hurdle
15 sec situp
15 sec rest
10 Rounds emom
6x touch jump touch
20/20 low back complex and good stretch