# H

## Workout

- 1 × 0 40-Minute Challenging Bodyweight Athletic Workout

Age: 15
Equipment: None
Goal: Strong, athletic kabaddi-player-style body with better chest, shoulders, triceps, arms, core and legs. I do NOT want weight loss or extreme dieting.

WARM-UP – 5 minutes
• Jumping jacks – 1 minute
• Jogging in place – 1 minute
• Arm circles – 1 minute
• Leg swings – 1 minute
• Easy squats – 1 minute

STRENGTH & CORE – 30 minutes
• Push-ups – 3 sets × 12–15 reps
• Close-grip push-ups – 3 sets × 8–12 reps
• Pike push-ups – 3 sets × 8–12 reps
• Wide push-ups – 2 sets × 10–15 reps
• Bodyweight squats – 3 sets × 15–20 reps
• Reverse lunges – 3 sets × 10 reps each leg
• Single-leg glute bridges – 2 sets × 10 reps each leg
• Plank – 3 sets × 40–60 seconds
• Mountain climbers – 3 sets × 30 seconds
• Dead bug – 2 sets × 12 reps each side

REST
• 45–60 seconds between sets.
• Use proper form.
• Stop if there is sharp pain, dizziness or unusual discomfort.

COOL-DOWN – 5 minutes
• Easy walking
• Chest stretch
• Shoulder stretch
• Quad stretch
• Hamstring stretch
• Calf stretch

SCHEDULE
• Full workout: 4 days per week
• 2 days: easy walking + stretching
• 1 day: complete rest
• Progress gradually; do not train to exhaustion every day.