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Shared workout · Strength

Short Home Strength – Day A (Bodyweight)

Time · 10minSteps · 13Shared · Mar 27, 2026

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THE WORKOUT, STEP BY STEP

STRENGTH10min

Short Home Strength – Day A (Bodyweight)

5–10 minute home strength session for a 14-year-old focused on overall athletic build and good technique. Includes bodyweight squats, push-ups (allow knees or incline), plank holds, and doorway chest stretch. 1–2 easy sets, low volume, no training to failure.

2×Sets
AIR SQUAT

8 reps

Bodyweight squats – 8 controlled reps, focus on depth and knee alignment (AIR_SQUAT).

REST30 sec

Rest standing or walk around lightly.

2×Sets
PUSH UP

5 reps

Push-ups – 5 controlled reps (regular, on knees, or hands elevated on a bench/table).

REST30 sec

Rest, shake out arms and shoulders.

2×Sets
PLANK

20 sec

Front plank hold – 20 seconds (on elbows or hands, knees or toes).

REST30 sec

Rest, stand up and shake out.

COOLDOWN1 min

Doorway chest stretch – hold gently for 30 seconds per side to open the chest and shoulders (STRETCH_PECTORAL).

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