City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout Ideas for Youth – Advanced Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the advanced Youth workouts below. We also have Youth workouts for beginner and intermediate levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Youth full-body workout – advanced level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

10 Reps, 10 Second Hold, 10 Pulse – rest as needed

Squats
Lunge (Left)
Lunge (Right)
Push Ups (Wall, Counter,  Knees or Full)
Superman

Sumo Squats
Curtsy (Left)
Curtsy (Right)
Leg Drops
Toe Touches

*Repeat three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 3 – May 5, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 Seconds – Mountain Climbers
30 Seconds – Plank Shoulder Taps
30 Seconds – Oblique Climbers
30 Seconds – Plank Jacks
30 Seconds – Push Ups (Wall, Counter Knees or Full)
30 Seconds – Sit Ups
30 Seconds – Plank Toe Taps
30 Seconds – Leg Lifts
30 Seconds – Oblique Leans
30 Seconds – Reverse Crunches

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 Seconds/Movement – Rest as needed

Jumping Lunges
Squat Jumps
Mountain Climbers
Reverse Crunches
Push Ups (Wall, Counter Knees or Full)
Single Leg Bridges
Oblique Climbers
Leg Lifts
Superman
Hip Raises

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

20 Seconds – Jumping Sumo Squats
20 Seconds – Jumping Lunges
20 Seconds – Jump Squats
20 Seconds – Skaters
10 Reps – Frontal Raise
10 Reps – Lateral Raise
10 Reps – Shoulder Press
10 Count/Move – Reverse Crunches, Hold, Crunches
10 Count/Move – Leg Lifts, Hold, Leg Lifts
10 Count/Move – Toe Taps, Hold, Toe Taps
10 Count/Move – V-Sits, Hold, V-Sits

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!