Need Help.

[Brat]

Okay, I'm completely new to even the idea of a workout plan, but I've decided it's time to get in shape. Problem is that I've heard certain things can be bad for teens as we're still growing and whatnot.
So my question is this:
Can someone give me a good plan to start out with?

Here's a few things you should know:
15 y/o female, no equipment (unless you count my trampoline), no experience. The closest thing to a workout that I get is lots of falls and rolls at aikido, and about 5 miles a week on a bicycle.

Any help would be appreciated. Thanks!

TheBrat

[flaming]

Get a broom and learn to front squat.

[Brat]

Get a broom and learn to front squat.
:confused: Huh?

[blessed_samurai]

Here are two great sites you can go to to get some ideas on bodyweight movements. Also, if your parents are willing, you can always pick up some cheap dumbbells at a used sporting good store.

www.trainforstrength.com
www.rosstraining.com

[Grifter]

And heres another great site so you can actually know what people are talking about when they start naming off exercises

EXRX.net (http://www.exrx.net/Lists/Directory.html)

Get a idea of what goals you want to achieve as well. Right now theres not really to much anyone can say becuase we dont know what you want to gain.

[Sandus]

Use the trampoline often! A trampoline is actually one of the best ways to burn calories (and fun!). Add it into your aerobic regimen.

[Brat]

Thanks everyone!

I'll check out the site ASAP Grifter!

And Sandy, Ya I LOVE my trampoline! *bounces* The wonderful thing about Tigger...!

[Yohan]

Okay, I'm completely new to even the idea of a workout plan, but I've decided it's time to get in shape. Problem is that I've heard certain things can be bad for teens as we're still growing and whatnot.
So my question is this:
Can someone give me a good plan to start out with?

Here's a few things you should know:
15 y/o female, no equipment (unless you count my trampoline), no experience. The closest thing to a workout that I get is lots of falls and rolls at aikido, and about 5 miles a week on a bicycle.

Any help would be appreciated. Thanks!

TheBrat

What are your goals?

[Brat]

What are your goals?

Endurance, weight loss, strength.

[Yohan]

Endurance, weight loss, strength.

Endurance - has 3 components, lactic, anaerobic, and aerobic. I personally believe that the most applicable energy systems/endurance types to train for martial arts (how that plays into your goals I don't know) are lactic, and anaerobic.

To increase your lactic threshold I would recommend one or more of the following:
Kettle bell work (swings, clean and press, turkish getups - all can be done with a dumbbell)
Bar complexes - ask me if you are interested
Grappler work - ask me if you are interested
Sled pushes

To increase your anaerobic threshold I would recommend one or more of the following:
Lifting weights
Sprints
Lifting weights
Tabata work
Lifting weights

To increase your aerobic threshold I would recommend:
running
swimming
skipping rope

Weight loss:
Don't get caught up in the idea that exercising will cause you to lose weight. It won't. Get on a good solid diet/nutrition plan, track what you eat and control your intake.

Strength:
Standard resistance training (weight lifting, bodyweight training, bands)

Also, you should be old enough that you can lift weights with a decent coach. If you really think it could hurt your development, wait a year and do some simple stuff with dumbbells and body weight. Otherwise, find a decent trainer and go to work. Just be careful that you don't get a lemon.

[Brat]

Thanks a bunch Yohan!
Well.. lets see. I guess now I have no more excuses. Time to get busy. I'll let you know how it works out and what I end up doing.

Thanks! :)

[g-bells]

pushups,crunches,chinups/pullups, box jumps etc...

[Yohan]

Thanks a bunch Yohan!
Well.. lets see. I guess now I have no more excuses. Time to get busy. I'll let you know how it works out and what I end up doing.

Thanks! :)

You're welcome - i'll be keen to see your progress.