Homeschooled and Fit: 3 examples of workouts your homeschool teen can do

Here are three workout routines that require no equipment. These workouts are suitable for teens and can be used for homeschooling physical education credit:

Workout 1: Bodyweight Strength Routine

1. Push-Ups: Targeting the chest, shoulders, and triceps.

   - Start in a plank position with hands shoulder-width apart.

   - Lower your body until your chest nearly touches the floor.

   - Push back up to the starting position.

   - Do 3 sets of 10-15 repetitions.

2. Bodyweight Squats: Targeting the legs and glutes.

   - Stand with your feet shoulder-width apart.

   - Bend your knees and lower your body as if you're sitting in a chair.

   - Keep your back straight and chest up.

   - Push through your heels to return to the starting position.

   - Do 3 sets of 12-15 repetitions.

3. Plank: Targeting the core muscles.

   - Lie face down on the floor with your elbows directly beneath your shoulders.

   - Lift your body off the ground, keeping your body in a straight line from head to heels.

   - Hold this position for 20-30 seconds.

   - Gradually increase the time in each set, aiming for 3 sets.

Workout 2: Cardiovascular Workout

1. Jumping Jacks: A full-body cardio exercise.

   - Stand with your feet together and arms at your sides.

   - Jump while spreading your legs and raising your arms overhead.

   - Jump back to the starting position.

   - Do 3 sets of 30-45 seconds.

2. High Knees: Improves cardiovascular endurance.

   - Stand in place with your feet hip-width apart.

   - Run in place, lifting your knees as high as possible with each step.

   - Do 3 sets of 30-45 seconds.

3. Mountain Climbers: Engages the core and legs.

   - Start in a plank position with your hands under your shoulders.

   - Bring one knee towards your chest, then switch to the other knee in a running motion.

   - Keep your core engaged and your body in a straight line.

   - Do 3 sets of 20-30 seconds.

Workout 3: Flexibility and Yoga Routine

1. Child's Pose: A relaxing stretch for the lower back and hips.

   - Kneel on the floor with your big toes touching and knees apart.

   - Sit back on your heels, stretching your arms forward and lowering your forehead to the ground.

   - Hold for 30 seconds, breathing deeply.

2. Downward-Facing Dog: Stretches the entire body.

   - Start in a push-up position with your hands shoulder-width apart.

   - Push your hips up and back, forming an upside-down V shape with your body.

   - Press your heels towards the ground and hold for 30 seconds.

3. Cobra Pose: Stretches the chest and strengthens the back.

   - Lie face down with your hands under your shoulders and legs extended.

   - Press your palms into the floor, lifting your chest and head while keeping your pelvis on the ground.

   - Hold for 20-30 seconds.

Encourage your teens to perform these workouts regularly and adjust the intensity and repetitions as needed to suit their fitness levels. Remember to prioritize safety and proper form during the exercises.