Help this girl (me) be stronger!?

Question

Help this girl (me) be stronger!?
am planing to workout tonight. I know that it is best to split up excercises so that you do arms, abs and chest one day, and lags and glutes the other, but I have found it best If I do it all on the same day three days a week, here is what I plan to do

pushups
lunges
crunches
sidecrunches
triceps (2kg weigts)
biceps(2 kg weights)
leglifts
wallsits
curlbacks(2 kg weights)

can anyone give me a workout plan, like what order to them how long and how many steps? PLEASE! I am a 13 year old girl, who is stronger than most girls my age as I have done these things before, I just want a plan for better results. I PROMISE that if you take the time to give me a good answer I will choose a best answer! (and I will try to look at questions you have posted to see if I can help!)

Answer 1

pushups
lunges
superset - crunches, leglifts
superset - biceps(2 kg weights), triceps (2kg weigts)
wallsits
curlbacks(2 kg weights)
sidecrunches

That should do pretty well and give you a quick workout that provides results.

You will need to switch the exercises and their weights and repititions every 2 weeks otherwise your body will accomodate the routine and you will no longer make gains.

Answer 2

it sounds like you have a good plan. Just make sure you don't do it all everyday (like you said) Also I am not totally sure but I have found that my muscles get used to doing the same workout and if you switch it up every once in awhile your muscles will work harder. Like do one tricep workout one day and then do another the next time. Don't always use 2 kgs also. There is something called a pyrimid where you do one set with the least amount the second with a larger amount and the third set with an even larger amount or if the second was too heavy you go back down to the first amount. This way your muscles don't get used to the weight either. Hope that helps

Answer 3

I can not tell you how many of each or for how long but I might be of some help to you. It is ok to workout all muscle groups at the same time if you only do it every other day. Most important thing is to not over do it. You also need to workout differently for the different results you want. If you only want strength then you do more weight and less reps. If you want to define your muscles then you do more reps and less weights. If you want both get to the strength that you want and then switch you routine over to getting defined. I really hope this helps you sweetie..

Answer 4

Since you're only 13, you should really have a coach or "mentor", observing your form and guiding you. You may still be growing and poor form can wreck your workout AND your body!

When I used to lift weights (usually Universal or free wts.), the rule of thumb was: largest muscle groups down to smallest. The other rule was, balance each set of muscles with it's opposing set. So, if you did squats or (buttocks) leg lifts, you'd counterract it with quadriceps and/or front-leg lifts.

If you want strength, use medium weights with as many reps as you can 'til you tire. If you want endurance, go with lighter weights, more reps. Since you're female, you may not want bulk, but if you do, go for higher wts. w/fewer reps. The # depends on YOU and how fit you are.

DON'T push yourself to extremes or you can get injured and sidelined!

Answer 5

Whichever order you follow make it sure that you do the pushups at the end and yes don't do the exercises for more than 1hr.Try to do the exercises early in the morning, it has a greater impact(you are fresh in the morning).

Answer 6

do some squats too.