Fitness and Exercise

Resources for Teens

Move your body, boost your mood, and build confidence! Whether you’re looking to get stronger, improve your sports skills, or just have fun, these resources make fitness easy and enjoyable.

Home Workouts (No Equipment Needed)

Perfect for beginners, busy schedules, or anyone who wants to exercise at home!

Darebee – Fun, easy-to-follow workout plans (including superhero-themed ones!) with zero equipment.
Fitness Blender – Free workout videos for all levels, from quick 5-minute routines to intense sweat sessions.
HASfit – Beginner-friendly strength, cardio, and flexibility workouts. Great for building confidence in fitness.

Strength & Conditioning

For teens who want to get stronger, feel powerful, and boost their athletic ability!

Nike Training Club – A free app with expert-led strength, mobility, and bodyweight exercises.
Centr by Chris Hemsworth – Celebrity trainer workouts that mix weights, HIIT, and bodyweight training. First-time users get a free trial!
Aaptiv – Audio-based workouts for gym, home, and outdoor fitness. Like having a personal trainer in your headphones!

Sports & Athletic Training

Want to jump higher, run faster, or become a better athlete? These are for you!

Athlean-X YouTube – Science-backed workouts to build real strength and athletic power.
The Body Coach TV (Joe Wicks) – Fun, high-energy workouts to keep you moving and motivated.
PJF Performance – Speed, agility, and jump training used by top athletes.

Yoga, Mobility & Recovery

Reduce stress, boost flexibility, and feel amazing in your body!

Down Dog – Personalized yoga and stretching routines to help you relax and recover.
Yoga with Adriene – Free, beginner-friendly yoga sessions for stress relief and flexibility.
ROMWOD – Mobility workouts to prevent injuries and keep your body strong and flexible.

Fun & Interactive Fitness Apps

Hate boring workouts? These make fitness feel like a game!

Zombies, Run! – A running app that turns you into the hero of a zombie survival story.
Supernatural VR – Virtual reality workouts that make exercise feel like an adventure.
7-Minute Workout – Quick, fun workouts that fit into your day—no excuses!

How to Use These Resources

Use the guide below to help you get started, but feel free to mix and match from the provided list.

1. Quick Home Workout: Get moving with 10-minute, no-equipment routines from Darebee or Fitness Blender.

2. Strength Training: Build muscle with 15-minute bodyweight exercises from Nike Training Club or Centr.

3. Stretch & Recover: Ease tension with a relaxing yoga session from Yoga with Adriene or Down Dog.

4. Boost Flexibility: Add a mobility workout from ROMWOD to keep your body strong and flexible.