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 – Beginner Workouts

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

15 – Squats
15 – Lunges (Right)
15 – Lunges (Left)
15 – Knee Push Ups
15 – Plank Toe Taps
15 – Sumo Squats
15 – Curtsy (Right)

15 – Curtsy (Left)
15 – Leg Lifts
15 – Bridges
*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 4 – May 13, 2020

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

20 – Lunges
10 – Chair Dips
20 Skaters
10 – Leg Lifts
20 – Sumo Squats
30 Seconds – Plank
20 – Push-Ups (Wall, Counter, Knees or Full)

10 – Squats
20 – Calf Raises
10 – Bird Dogs
*Repeat up to 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!

20 Seconds – Shoulder Press
20 Seconds – Squats
20 Seconds – Lunges
20 Seconds – Push-Ups (Wall, Counter, Knees or Full)

20 Seconds – Oblique Lean
20 Seconds – Dead Bug
20 Seconds – Bridges
20 Seconds – Bicycle Crunch
20 Seconds – Bicep Curl
*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

Squats
Lunges
Skaters
Leg Lifts
Crunch
Leg Lifts
Push-Ups (Wall, Counter, Knees or Full)
Chair Dips
Mountain Climbers
Oblique Climbers
Plank
*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 – Sumo Squats
20 Seconds – Walking Lunges
20 Seconds – Squats
20 Seconds – Skaters
20 Seconds – Push-Ups (Wall, Counter, Knees or Full)
20 Seconds – Shoulder Press
20 Seconds – Upright Row
20 Seconds – Biceps Curls
20 Seconds – Knee Tucks
20 Seconds – Russian Twists
20 Seconds – Leg Lifts
20 Seconds – Reverse Crunches

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel