Here is a sample gym routine for a 16-year-old girl

Here is a sample gym routine for a 16-year-old girl

1. Warm-up:

   - Jog on the treadmill for 5 minutes at a moderate pace to increase heart rate and warm up muscles.

   - Dynamic stretches, such as arm circles, leg swings, and high knees, to loosen up the muscles and prevent injury.

2. Cardiovascular exercises:

   - Choose one cardiovascular exercise to focus on for each workout day:

   - Day 1: Treadmill - Interval training: Alternate between 1 minute of sprinting and 2 minutes of jogging for a total of 20 minutes.

   - Day 2: Cycling - Ride the stationary bike for 30 minutes, maintaining a moderate intensity.

   - Day 3: Elliptical - Use the elliptical machine for 20 minutes, alternating between resistance levels and intensity to challenge yourself.

3. Strength training:

   - Day 1: Lower body:

     - Squats: 3 sets of 12 reps

     - Lunges: 3 sets of 10 reps per leg

     - Deadlifts: 3 sets of 10 reps

     - Leg press: 3 sets of 12 reps

     - Calf raises: 3 sets of 15 reps

   - Day 2: Upper body:

     - Push-ups: 3 sets of 10 reps

     - Dumbbell bench press: 3 sets of 10 reps

     - Bent-over rows: 3 sets of 10 reps

     - Shoulder press: 3 sets of 12 reps

     - Bicep curls: 3 sets of 12 reps

   - Day 3: Core:

     - Plank: 3 sets of 30 seconds

     - Russian twists: 3 sets of 10 reps per side

     - Bicycle crunches: 3 sets of 15 reps

     - Leg raises: 3 sets of 10 reps

     - Mountain climbers: 3 sets of 15 reps per leg

4. Flexibility and cool-down:

   - Stretch all major muscle groups for about 10 minutes to improve flexibility and prevent muscle soreness.

Remember to start with lower weights and gradually increase as you get stronger. It's important to focus on proper form for each exercise to avoid injuries. Additionally, listen to your body and take rest days as needed to allow for muscle recovery.