If you’re a youth athlete who isn’t ready to lift weights yet, or a college student who lacks the resources to train at a gym, this youth athlete bodyweight workout is a good option. It allows you to build muscle without lifting a single weight. You use your body as the resistance as you test your strength, flexibility and cardiovascular endurance all at once.

This bodyweight workout will also increase your core strength, which is important in every sport and leads to better on-field performance.

Youth Athlete’s Bodyweight Workout


This youth athlete’s bodyweight workout consists of two rounds for an advanced athlete, and one round for a beginner. Do it three times a week with one day of rest between.

Rest 30-60 seconds between sets.

Maintain proper form with each movement. Proper form is more important than how fast you perform each movement. The last movement can be a Chin-Up, if you have access to a bar, tree or anything you can hang from without falling. You can also try a Pike Press with Elevated Feet if you do not have access to a bar.


  • Plank to Push-Up With Shoulder Tap: 20 reps
  • Squat (novice)/ Squat Jumps (advanced): 20 reps
  • Burpees: 1 minute
  • Push-Ups: 20 Reps
  • Lunges: 20 Reps each leg
  • V-Ups: 20 Reps
  • Jumping Jacks: 1 minute
  • Hip Touches: 20 Reps each side
  • Chin-Ups or Pike Press With Elevated Feet: 10 Reps
  • Jumping Jacks: 1 minute

Original article posted on stack.com