Workouts For Teenagers – Home Workout Routines With No Equipment

Workouts for teenagers are a common search topic when a teenage girl or teenage guy wants to get into shape, build some muscle or lose from fat. This home workout for teenagers is a great introductory teenage workout plan to start gaining muscle and gaining strength. Whilst you wont become the worlds strongest teenager following this routine, this workout for teenagers has many great exercises for teenagers to get your body used to working out, and make some “noobie gains”. Best of all you can do it at home – for free!

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A common excuse that many people, not just teenagers or students state as to why they cant work out, is because “i have no money, i can’t afford a gym membership” or “i don’t have time”. Well this workout requires very little equipment so money isn’t an issue. Workouts for teenagers aren’t always expensive. This workout can be done from home, so drag your ass out of your call of duty tent  you dirty camper, get your hand off your love-length & close down the pr0n. Its Morphin’ Time!

When you first start  one of our workouts for teenagers, you should stick to compound exercises. Compound exercises involve more than 1 muscle working to perform the lift. For example a press ups involves the chest and triceps, whereas a pec deck involves just the chest. By building a workout routine around compound exercises, it allows you to work more muscle groups and get better muscle gain results. Isolation exercises definitely have their place in workouts for teenagers, but isolation exercises should not be used in a beginners routine. Remember this is a basic home workout for teenagers. You can try our more advanced workouts containing weights and dumbbells such as our home chest workout once you have mastered this basic home workout for teenagers.

More  Free Teenage Workout Video At The Shreddybrek Youtube

Teenage Workout Plan From Home

Rest for 60 seconds between each set.

Squats – 3 x 15

Push Ups – 3 x 20 (Or Failure If you can’t get 20)

Pull Ups – 3 x failure

Side Lateral Raise Superset With Front Raise – 3 x 12-15

Crunches Superset With Lying Leg Raise 3 x 15

Legs: Squats 3 sets of 15 reps. Squats are a great mass building exercise (when done with weight) so its important to get the form right. You can learn How To Squat here. When first starting to workout as a teenager, you will find yourself off balance, so no weight will be needed. Get your form perfected, do these sets with a good level of intensity, stay focused and you’ll gain muscle with this great exercise for teenagers.

Chest & Triceps: Press ups 3 sets till failure. I found that doing press ups as one of my main muscle gaining exercises as a teenager really helped develop the strong and big chest I have today. I made a point to go really hard on press ups when I first started working out, which helped me build a solid chest, which is always the first thing people praise my physique on.

Back & Biceps: Pull-Ups / Chin-Ups 3 sets till failure. You DONT need a pull up bar to do pull ups at home. This video shows you Where To Do Pull Ups At Home. Adding pull ups to any home workout routines is effective, as they are a simple exercise to have access to, and are one of the best exercises to do at home. In short pull ups are great for teenage bodybuilding. If you can’t do a full pull up yourself then this video will show you How To Do Your First Pull Up.

Shoulders: Side Lateral Raise Supersetted with Front Raise. 3 x 12 – 15. A superset is where you carry out one exercise, then without resting, carry out the next exercise, then rest. Whilst it is important to build a teenage bodybuilding workout routines for teenagers around compound exercises, I would recommend throwing in these shoulder exercises. They burn, hurt like hell, but are a fun exercises for teenagers, will leave you with a strong pump and will not leave any muscle group out of the workout. You can do these exercises with no gym equipment, I show you how in this shoulder exercise for teenagers video.

Abs: Crunches x 3 Supersetted with Lying Leg Raises x 3. Each set 15 reps. Doing these ab exercises are a very easy & fun exercises for teenagers to do when following home workout routines. Watch how to superset these ab exercises at home in this video.

Follow This Teenage Home Workout With This Workout Video

Each of these exercises should be done with correct form, in a controlled manner. At this point in your teenage bodybuilding journey, the most important part about training is to pick up good training habits and to perfect you exercise form. You may find yourself  “outgrowing” these exercises quickly, and being able to perform the sets easily. A workout for teenagers with no gym equipment will mean you can’t simply “add more weight”. The below video shows how you can follow this teenage workout, from home, and increase muscle size without equipment. You should also opt to get a Cheap Protein Powder to help supplement your protein intake, allowing you to aid in muscle recovery and building. For those wanting to lose weight, a protein powder for weight loss could also be considered.

Final Notes On This Teenage Workout Plan & Home Workout Plan

This workout should be carried out 3 times a week, with at least 24-48 hours between workouts. As this home workout routine consists of exercises for teenagers that do not require gym equipment, you won’t be putting a heavy load on your body. As such a rest of 24 hours would suffice. It definitely provides a good introduction to bodybuilding for teenagers, gets your muscles working, and is a great home workout routine. If you’ve been wondering how to exercise at home then this home workout contains all exercises to do at home, and is a really great teenage bodybuilding workout to introduce you into bodybuilding and working out. Its a simple home workout routine, but effective.


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DO NOT exercise at home every day. This will lead to over training. You grow and gain muscle when you’re resting. So it is important to train hard & intensely when following this home workout routine for teenage bodybuilding, but make sure you rest.

If your goal is to gain muscle and add size or mass, then should be kept to a minimum. Cardio should never be neglected however, as it is very important to maintain a level of cardiovascular fitness. As a teenager exercising, I would recommend playing some kind of sport once a week and count that as your cardio. Don’t start hitting the treadmill or going for a jog as this will make it harder for you to gain weight.

This is a great introductory into teenage bodybuilding, and is a very simple home workout routine for men & women (or guys & gals, bro’s and broettes???). Note to women – don’t get tricked into thinking their are some best protein shakes for women, protein supplements are identiical for both males and females. If you dont have the funds to join a gym, or just want to start exercising at home, and want a good upper body workout routine and lower body workout routine then this is a great place to start. After anywhere from 8-12 weeks I would recommend at looking to join a gym to continue training and moving onto a different teenage workout plan, or invest in a weight set and incorporate these back exercises at home into your home weight lifting workouts, our these cardio exercises at home as part of a home weight loss workout.

Remember that a solid bodybuilding diet for gaining muscle should be followed. You can get cheap protein powder & read the best bodybuilding supplement reviews at Cheap Protein Discount Codes.

If you have any questions about this teenage workout or ANYTHING in this article please get in touch in the comments below, or over at the Shreddybrek Facebook or Youtube Page. If you enjoyed the article then spread the love and tell your friends about us!




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