Create a weekly exercise plan for a teenager.

Creating a weekly exercise plan for a teenager involves balancing different types of activities to ensure a comprehensive approach to fitness. Here is an example of a weekly exercise plan:

Day 1: Cardio and Core Strength - Warm-up: 5-10 minutes of light jogging or jumping jacks - Cardio: 30 minutes of running or cycling at a moderate pace - Core exercises: 15 minutes of planks, crunches, and leg raises

Day 2: Strength Training (Upper Body) - Warm-up: Dynamic stretches such as arm circles, shoulder shrugs - Strength Training: - 3 sets of 8-12 repetitions of push-ups - 3 sets of 8-12 repetitions of dumbbell rows or pull-ups - 3 sets of 8-12 repetitions of overhead press (using light weights or resistance bands)

Day 3: Active Recovery - Activities: Light activities such as walking, easy biking, or a yoga class to help the muscles recover

Day 4: Strength Training (Lower Body) - Warm-up: Leg swings, side shuffles - Strength Training: - 3 sets of 8-12 squats (bodyweight or with added resistance) - 3 sets of 8-12 lunges per leg - 3 sets of 8-12 calf raises

Day 5: Cardio Intervals - Warm-up: 5-10 minutes of light cardio - Cardio Intervals: Alternate between 1 minute of high-intensity effort (like sprinting) and 2 minutes of low-intensity activity (walking or slow jogging) for a total of 20-30 minutes

Day 6: Flexibility and Balance - Activities: A Pilates class, stretching, or balance exercises like standing on one leg, using a balance board, or practicing tai chi

Day 7: Rest Day - Rest and recovery are crucial. Encourage low-stress activities such as gentle stretching, meditation, or a leisurely walk.