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 – Intermediate Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the intermediate Youth workouts below. We also have Youth workouts for beginner 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 – intermediate 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
Lunges (Right)
Lunges (Left)
Knee Push Ups
15 – Jumping Jacks
Sumo Squats
Curtsy (Right)

Curtsy (Left)
Leg Lifts
15 – Plank Toe Taps

Repeat this routine 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!

Repeat this routine two times

20 – Lunges
20 – Chair Dips
20 – Skaters
20 – Leg Lifts
20 – Push Ups (Wall, CounterKnees or Full)
20 – Squats
20 – Jumping Jacks
20 – Shoulder Tap Planks
20 – Calf Raises
20 – Bird Dogs

Repeat this routine two 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!

10 Reverse Fly
10 Lunges
10 Crunches
10 Tricep Kickbacks
10 Calf Raises 
10 Leg Lifts
10 Hammer Curls

10 Frontal Raise
10 Curtsy Lunge (per leg)
10 Plank Jacks

*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!

Walking Lunges
Squats
Mountain Climbers
Reverse Crunch
Push-Ups (Wall, Counter, Knees or Full)
Bridges
Oblique Climbers
Leg Lifts
Superman
Oblique Lean

*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 with Upright Row
20 Seconds – Walking Lunges with Shoulder Press
20 Seconds – Squats with Frontal Raise
20 Seconds – Skaters with Lateral Raises
20 Seconds – Push-Ups (Wall, Counter, Knees or Full)
20 Seconds – Shoulder Press
20 Seconds – Bent Over Reverse Fly
20 Seconds – Tricep Kickbacks
20 Seconds – Glider Knee Tucks
20 Seconds – Mountain Climbers
20 Seconds – Oblique Climbers

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!