Lean & Tall Body Plan for 14.8-Year-Old
Part 1: Growth-Safe Weekly Workout Plan
Monday - Upper Body + Core:
- Push-ups (3×12)
- Pike push-ups (3×10)
- Plank (3×30s)
- Bicycle crunches (3×20)
- Wall walk holds (2×20s)
Tuesday - Height & Flexibility:
- Hanging (3×30s)
- Cobra stretch (2×30s)
- Cat-cow (2×15)
- Forward fold (2×30s)
- Jump rope (2 mins)
Wednesday - Lower Body + Core:
- Jump squats (3×15)
- Lunges (3×12 per leg)
- Glute bridges (3×15)
- Leg raises (3×15)
- Plank jacks (2×30s)
Thursday - REST: Focus on protein, sleep, walk
Part 1: Growth-Safe Weekly Workout Plan
Monday - Upper Body + Core:
- Push-ups (3×12)
- Pike push-ups (3×10)
- Plank (3×30s)
- Bicycle crunches (3×20)
- Wall walk holds (2×20s)
Tuesday - Height & Flexibility:
- Hanging (3×30s)
- Cobra stretch (2×30s)
- Cat-cow (2×15)
- Forward fold (2×30s)
- Jump rope (2 mins)
Wednesday - Lower Body + Core:
- Jump squats (3×15)
- Lunges (3×12 per leg)
- Glute bridges (3×15)
- Leg raises (3×15)
- Plank jacks (2×30s)
Thursday - REST: Focus on protein, sleep, walk
