Trying to get 15 year old male into fitness
I am trying to create a workout plan for a friend. He has absolutely no access to any sort of equipment, and unfortunately lives a couple hundred miles from me, so cannot share mine. He is interested in working out, but knows nothing about it. He has good basic skills, for instance can hold handstands, do pullups, pushups, etc; He also has expressed an interest in trying yoga, after hearing me rave about it. I would like to put together a four week plan for him, using body weight/minimal equipment exercises. I don't know yet what his fitness goals/interests are, and I also don't know if he is at all interested in running.
Edits:
He has only one interest: gymnastics. His only equipment is a 5lb weight. He has no goals, and does not see himself as an athlete at all. It is this lack of motivation, and yet a desire to try that has me a little lost. He is small for his age, no more than 5'5", and rather on the underweight side.
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I answered a similar question on the Sports site: Motivating players to train on their own time. That answer may help you determine an approach. In your particular situation, I would seize on his interest in gymnastics by explaining how weight training can improve an activity that he appears to like. But, whatever approach you decide to take, you’ll need to make sure that exercising, for him, is not work. It should be fun in order to pique his interest. When he’s ready to make the leap to a formal training program with goals, you’ll need to provide the support he’ll need. In the end, the decision to partake in a formal exercise program will be his no matter what you may want.
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