Strength Training

Stretch before every workout to avoid injury

Arms

1. Start with push ups. If you're a beginner, start with 10. If you think you're pretty good, do 20 or more
2. Stand up and grab some dumbbells. Hold the dumbbells to your sides with your palms facing forward. Lift the dumbbells up toward your shoulder, and back down.
3. Sit down and grab some dumbbells. Open your legs and put your elbow on the inside of your thigh. Lift the dumbbell toward your shoulder, and back down
4. Stand up and grab some dumbbells. Spread your arms horizontally and hold this position for as long as you can
5. Grab some dumbbells and carry it behind your head. Lift the dumbbell up and down until you get tired

Legs

1. Do calf raises. To do this, stand up straight and slowly raise up on your toes, then go back down. This is just like tiptoeing.Do this slowly. Try to do as much as you can
2. Do squats. Do this slowly and do as much as you can
3. Sit against a wall. Do this for as long as you can. Try to time yourself so you can aim to do better next time
4. Run! Jog around a park or neighborhood

Abs

1. Do sit ups. To do a sit up, lay down with your back on the floor. Then sit up and slowly go back down
2. Do crunches. To do this, lay down with your back on the floor. Raise up, but not too high. Just try to lift your shoulders above the ground

Back

Bend down and touch the floor. It is better to do this when running. This may sound easy, but doing this many times will help you get a lot of lower back muscle. You might even find yourself with your back sore in the morning

Tips

After a hard day of working out, take 1 or 2 days off. Taking days off after training helps rebuild your broken muscle and gives it rest

Do not do more than you can do. You can get seriously injured by doing this

Try not to drink a lot of soda because it takes away calcium from your bones

Eat healthy foods! Don't go on diets, instead just eat healthy foods with lots of protein and not much fat