Scribd
Upload
3 views2 pages

Weekly Growth Routine for Teens 14+

The document outlines a weekly routine for 14-year-olds focusing on growth through daily stretching, varied physical activities, and a calming night routine. It includes specific exercises for each day of the week, emphasizing sports, dancing, and yoga, along with a nutrition tip for balanced meals and hydration. The routine aims to promote physical health, flexibility, and overall well-being.

Uploaded by

nojoda903
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3 views2 pages

Weekly Growth Routine for Teens 14+

The document outlines a weekly routine for 14-year-olds focusing on growth through daily stretching, varied physical activities, and a calming night routine. It includes specific exercises for each day of the week, emphasizing sports, dancing, and yoga, along with a nutrition tip for balanced meals and hydration. The routine aims to promote physical health, flexibility, and overall well-being.

Uploaded by

nojoda903
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Growth-Supporting Weekly Routine (Age 14)

Daily Morning Stretch Routine (5–10 min)


● Cat-Cow Stretch – 1 min

● Cobra Pose – 30 sec x 2

● Hanging from a bar (if you have one) – 30 sec x 2

● Side bends + toe touches – 1 min

● High knees in place – 1 min

Weekly Movement Plan


Day Activity Time
Monday Basketball drills + Jump 30 min
rope
Tuesday Dancing (freestyle or 20–30 min
follow vids)
Wednesday Light yoga + Posture 20 min
focus
Thursday Basketball drills or light 30 min
walk
Friday Chill dancing or anime- 20 min
style workout
Saturday Sports day! 45+ min
(Basketball / New sport)
Sunday Rest + stretch + read Relax day
something cool

Night Routine (Every Night)


● 5 min of calming stretches

● Avoid screens 30 min before bed

● Try to get 8–10 hours of sleep

● Warm milk + banana (if hungry)

Bonus Nutrition Tip


Try to eat 3 balanced meals + 1 healthy snack per day:
● Snack ideas: yogurt, fruit, cheese, eggs, nuts (if no allergy), smoothie

● Hydration: 6–8 glasses of water

You might also like