Xamples guide to keeping fit and gaining muscle endurance for young teens

[OneWithFire]

Im probably the only one who participates in sports, even though i dont play on football teams and stuff, im not good enough to play as a texas tech football star ;-;

Bit i ski and stuff, skiing is fun :D

[Ad Bot]

[Zephyrs]

Track and field, forget yeah. I'm good at running away from things.

[Sandvich]

I think biking is fun.
GOD DAMN HILL
WEEE
ANOTHER DAMN HILL
WEEE
HIGHWAY, I HAVE TO PETAL
MY LEGS
A HILL >:C
WEEE
repeat

[Xamples]

1. Go outside.
2. Forget you own a computer
3. Gather these things called "friends"

Worked for me :u

i like that and i participate in surfing (yes im australian), tricking, parkour and i am a really good jogger (my friends say that my jogging speed is really fast let alone my running speed)

[Sandvich]

i like that and i participate in surfing (yes im australian), tricking, parkour and i am a really good jogger (my friends say that my jogging speed is really fast let alone my running speed)

AH ATHLETIC PERSON, BURN IT

[Slugger]

Lol I train my abs every 2 days for 1 hour and a half, I train my arms every day after my abs day. Yea you're wrong, I weight train and Im still one of the tallest. Also like to bring up the fact that Im 12 and already have V lines.

loveersize.

You stole my brand name. How can you live with yourself?

You're both wrong, I invented it.

[Xamples]

Lol I train my abs every 2 days for 1 hour and a half, I train my arms every day after my abs day. Yea you're wrong, I weight train and Im still one of the tallest. Also like to bring up the fact that Im 12 and already have V lines.
 You're both wrong, I invented it.

love is actually really good exercise too and i used to have a six pack, abs and everything but after school ended i just kinda let myself go it becomes alot harder once you leave school because you dont have PE or anything to keep you motivated and you have to get a job and stuff so theres not much time for club sports

[Kevin]

See now what I do is alot diffrent.

Guarnteed its proably not that healthy non the less.

15 minutes of cardio.

15 minutes of core exercises.

5 minutes stretching/ breaks in between exercises.

It usually ends up like that,but  I sometimes call it quits earlier because I pushed myself harder than usual that day and cant do anything more.

So ya that every weekday and on sundays,but if you do what i've been doing you have to get used to being sore from the neck down on weekdays.

[Xamples]

See now what I do is alot diffrent.

Guarnteed its proably not that healthy non the less.

15 minutes of cardio.

15 minutes of core exercises.

5 minutes stretching/ breaks in between exercises.

It usually ends up like that,but  I sometimes call it quits earlier because I pushed myself harder than usual that day and cant do anything more.

So ya that every weekday and on sundays,but if you do what i've been doing you have to get used to being sore from the neck down on weekdays.

well thats a decent start all you have to do is when you get used to that add 5 minutes onto everything and do that.. everytime it gets easier just add on an extra 5 or maybe even 10 minutes.. sure its a slow process but at least its better than no progress at all

[Narkro555]

Most awesome run-on sentence thread EVER

[Kevin]

well thats a decent start all you have to do is when you get used to that add 5 minutes onto everything and do that.. everytime it gets easier just add on an extra 5 or maybe even 10 minutes.. sure its a slow process but at least its better than no progress at all

Slow, but its progress.

[ryu hayabusa]

Rollouts and lying legs will give you a 6 pack in 2 or so weeks. Rollout: Get a bar and some weights. Get onto knees, Basically get as close to the ground as you can (using bar to rollout) then come back up. 10 of these a day.
Lying Legs. Lay on your back on the ground. Lift your legs off the ground just barely and hold for 30 seconds. Then put your legs straight up, and repeat 3 times. One way to build arm strength is the get into a pushup position and hold the down position without touching the ground for 1 minute. If you are confident enough, get a friend to add weight onto your back (weights, not sitting on your back)

[Xamples]

Rollouts and lying legs will give you a 6 pack in 2 or so weeks. Rollout: Get a bar and some weights. Get onto knees, Basically get as close to the ground as you can (using bar to rollout) then come back up. 10 of these a day.
Lying Legs. Lay on your back on the ground. Lift your legs off the ground just barely and hold for 30 seconds. Then put your legs straight up, and repeat 3 times. One way to build arm strength is the get into a pushup position and hold the down position without touching the ground for 1 minute. If you are confident enough, get a friend to add weight onto your back (weights, not sitting on your back)

thanks ill try them out and then add them to the list

[ryu hayabusa]

One More, for building shoulder muscles. Take 15lb dumbells while sitting on a bench/chair/whatever. Bing then straight up and hold at a 90º angle. Then lock out. go back to the 90º then bring your arms back down. Do 20 each day, and your shoulders Will get these lumps on them in a week or so. And add some weight. 15 is really light, but good for starters.

One for Triceps is you lay flat on a bench. Take one arm and straighten it with a light dumbell (10lb) Use your free hand to hold your arm right in the joint. Place your elbow onto the bench. Then without moving your arm off the bench, move the wight diagonally across your chest until it reaches above your shoulder on the other side of your body. Do about 4 sets of 10. 2 each side. over time, you can increase the weight. I currently do 25lbs. It BURNS

Also, Here is a good routine to use, but you might want to get some Lower body exercises onto the list. I got a good one, but I'll say it later. But here is my Schedule

Mon: upper body with conditioning(running for about 30 min)
Tues:Lower body
Weds: Upper body with conditioning
Thurs: Lower body
Fri: Upper body

For this lower body exercise, this will mostly work your what ever is the muscle on top of the thighs. What you do for this is first do it without weight. You basically squat. But get low to the ground, but your butt out, and focus your eyes onto a certain point. If you are doing it right, your muscles will BURN. Do about 4 of these. 30 seconds for each rep. Adding weight is not something you want to go to drastic on for being new to the exercise. Highest for a beginner would be 35.

[Xamples]

One More, for building shoulder muscles. Take 15lb dumbells while sitting on a bench/chair/whatever. Bing then straight up and hold at a 90º angle. Then lock out. go back to the 90º then bring your arms back down. Do 20 each day, and your shoulders Will get these lumps on them in a week or so. And add some weight. 15 is really light, but good for starters.

One for Triceps is you lay flat on a bench. Take one arm and straighten it with a light dumbell (10lb) Use your free hand to hold your arm right in the joint. Place your elbow onto the bench. Then without moving your arm off the bench, move the wight diagonally across your chest until it reaches above your shoulder on the other side of your body. Do about 4 sets of 10. 2 each side. ver time, you can increase the weight. I currently do 25lbs. It BURNS

ok with the triceps one can you post i video? because i dont get it and with the shoulder one i do feel a very slight pull in my shoulder either thats just because im not doing it right or i already have built muscle there and its stronger so its used to the wear and tear? so again with this one a video would be nice too thanks