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Exercises for 15yr old DS

(17 Posts)
mckenzie Mon 09-Jan-17 20:17:14

DS likes his food and his fizzy drinks and, apart from playing golf, leads a very sedentary lifestyle.
He has now decided that he wants to change his habits and get into better shape. We did our first 30 minute run together on Sunday (with some walking but hey, little steps to start with).

This morning before school we tried to do a little resistance workout but he found it near impossible. He has very poor coordination, the tightest hamstrings I've ever seen and hardly any upper body strength.

So plank, squats, upright row, mountain climbers etc were all really tough for him and I really wasn't happy about his techniques and he got very disheartened.

I'm thinking that we need to come up with some activity that won't feel like a work out to him even though it is.
Picking up a heavy tyre and flipping it over springs to mind.
Or even just picking up a medicine ball and moving it from one side of the room to the other.

What do you think? I really want to support and help him as I've been worried about his health and I'm so so proud of him for taking that first step yesterday and getting out for a run. But I don't want to put him off by making exercise suggestions that he finds too tough.

TIA

GoodyGoodyGumdrops Mon 09-Jan-17 21:29:38

Garden needs digging. Shrubs need pruning.

Fabellini Mon 09-Jan-17 21:31:26

Kettle bells?

ItsAllGoingToBeFine Mon 09-Jan-17 21:33:39

Have a look at "You are Your Own Gym" by Mark Lauren. Has a basic 4 exercises you do each session, and they have lots of different versions for each exercise from ridiculously easy to ridiculously hard. Eg to start out with a push up you stand up and push against a wall.

ItsAllGoingToBeFine Mon 09-Jan-17 21:34:44

Or a good crossfire gym should be supportive and be able to scale exercises for him (though I don't know if they be able to take him at 15)

CoconutOilWink Mon 09-Jan-17 21:35:16

Can he try an exercise class like bodypump, body combat etc?

Or even a sport like mountain biking, tennis or swimming? it sounds like he needs to start off on a smaller scale so that he enjoys exercise rather than diving into full on workouts or a 30 minute run.

to second Goody 's suggestion, my partner is a gardener, does no other exercise and has a very well muscled body so it's obviously good exercise, useful too!

ItsAllGoingToBeFine Mon 09-Jan-17 21:35:48

Crossfit, not crossfire!

All the exercise you list are pretty tough btw wink

whattheactualflump Mon 09-Jan-17 21:40:40

If he likes the idea of the gym there are a lot of places that run teen sessions (but call them all sorts of weird things - I had been about to book our 13 year old onto one miles away then discovered that our local gym does 'junior gym membership' for 13-18 year olds with specific supervised times after school). I also think if it is feasible money wise then a couple of sessions with a personal trainer there to design a programme to set goals and teach good form are a great idea.

pishedoff Mon 09-Jan-17 21:54:57

Have a look at your local gym/leisure centre. 13 year old DS goes to boot camp once a week with a friend and he's also about to join the local gym in their teen sessions

mckenzie Mon 09-Jan-17 21:58:23

Thanks for all the replies. At the moment he doesn't want to join a gym or group class as he's conscious of all his wobbly bits sad

I'll have a look at the other suggestions. Thanks very much for your input. I really appreciate it.

dementedma Mon 09-Jan-17 22:02:46

Gosh, I could have written that except I wouldn't have been able to get mine out for a run! He hates all sports amdI worry about his physical health.

pishedoff Mon 09-Jan-17 22:17:59

Ah Mckenzie sad. My DS is the same, he's tall, a stocky build, possibly a little over weight but plays a lot of sport - team sport 2/3 times a week along with the boot camp and now wanting to start the gym.

I know he's paranoid as most of his friends are smaller than him in every dimension and he does stand out.

lljkk Tue 10-Jan-17 10:41:26

Sometimes I can coax my teens to do swimming lengths. I read this helps with "core".
My DS will do army fitness workouts (app on his mobile, he can do at home on his own).
Since all teen boys except mine on MN seem to be sensitive kind types... would yours consider something like volunteering with disabled kids, to help run activities like footie.

mckenzie Tue 10-Jan-17 16:30:28

He's gone out for a run after school grin
Without me asking, coaxing or anything.

I'm so so happy.

RosarioDelee Wed 18-Jan-17 08:54:23

You can go for jogging in the morning or playing sports which he likes.

Traalaa Wed 18-Jan-17 09:02:46

Is there a climbing centre near? That's great for core strength and all round fitness and gets them out of the house too. My not v.sporty teen loves it.

Crumbs1 Wed 18-Jan-17 09:02:46

Rugby? Usually very welcoming and needs all shapes in the team. Maybe agree a goal of a 10k in the summer for charity and download a training plan.

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