http://greatist.com/fitness/i-want-to%E2%80%A6-do-pullHome Teen Workouts
Body Weight Exercise For Teenagers
Body Weight Squat 3 sets, 15-20 reps each.
Push Up 3 sets, 15-20 reps each.
Stationary Lunge 3 sets, 15-20 reps each.
Step Up To Balance 3 sets, 15-20 reps each.
Bench Dip 3 sets, 15-20 reps each.
Squat Thrust 3 sets, 15-20 reps each.
Calf Raise 3 sets, 15-20 reps each.
Plank 3 sets, 30-60 seconds each.
Weight Training For Teens
Barbell Bench Press 3 sets, 15-20 reps each.
Dumbbell Squat 3 sets, 15-20 reps each.
Barbell Bent Over Row 3 sets, 15-20 reps each.
Dumbbell Stiff Leg Deadlift 3 sets, 15-20 reps each.
Skull Crusher 3 sets, 15-20 reps each.
Hammer Curl 3 sets, 15-20 reps each.
Barbell Front Raise 3 sets, 15-20 reps each.
Step Back Lunge 3 sets, 15-20 reps each leg.
Dumbbell Side Crunch 3 sets, 15-20 reps each.
Plyometric Teen Exercise Program
Squat Jump 3 sets, 12-15 reps each.
Hop Over Push Up 3 sets, 12-15 reps each side.
Jump Lunge 3 sets, 12-15 reps each.
Squat Thrust Jump 3 sets, 12-15 reps each.
Box Hop Over Squat 3 sets, 12-15 reps each side.
Mountain Climber 15-20 reps each leg.
Side Step Jump 15-20 reps each leg.

The sense of pride and confidence alone is enough reason to pursue such an ambition. For many teens, however, the biggest reward might just be the added attention received from the opposite sex.
Optimal Rest Period
Your optimal rest period range is 30 to 60 seconds.
Another way to look at this is to shoot for a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it took you to complete the previous set. Athletes whose sport demands 1 to 3 minutes of all out effort with little or no rest may benefit from a work-rest ratio of 1:1 or slightly higher.
This means that you spend the same or less time resting than you do performing each set of exercise1. In either case, the principles behind the practice are the same.
Higher Lactate Levels
Using this rest interval between sets creates high lactate levels in the exercising muscles3. This forces the body to improve its ability to buffer the accumulating lactate, thereby improving your ability to sustain moderate, near maximal or maximal contractions over a given time period.
Increased Growth Hormones
High volume, short rest period training has also been found to increase human growth hormone levels when compared to training with longer rest periods 2.
Maximized Hypertrophy
In addition, muscular hypertrophy (growth in size) will be maximized using the 1:1 work-rest ratio in conjunction with high training volume and a weight load between your 8 and 12 repetition maximum. 1.

REST AND RECOVERY
Try to design a