Online workout exercise programs for teens using the gym.
Enhance your online workout experience with The BodyXhibit Add-On options. These targeted upgrades can be added to your current program to help you focus on and transform your most stubborn trouble areas.
This workout program is designed specifically for teen girls who didn't or don’t play sports but want to feel confident, strong, and toned. Whether you're getting ready for your first dance, prom, or just want to look and feel amazing in your everyday outfits, Teen Girls is the perfect program to help you reach your goals. With a focus on full-body toning, core strength, and building healthy fitness habits, this program includes fun and effective workouts using bodyweight exercises, light weights, and resistance bands. You'll improve your posture, sculpt your arms, legs, and abs, and boost your confidence—all without needing a gym. Say goodbye to fitness excuses and hello to a stronger, more confident you. Let’s get started on your journey to looking and feeling your best!
Teen Titan workout program is designed for teen boys who don’t play sports but want to bulk up, build strength, and achieve a lean, athletic physique. This gym-based program focuses on progressive strength training, muscle-building exercises, and proper nutrition guidance to help teens gain size and confidence. What’s Inside the Program? ✅ Muscle-Building Workouts – A structured plan to grow bigger, stronger muscles ✅ Strength & Size Focus – Key lifts like bench press, squats, and deadlifts to build power ✅ Athletic Aesthetics – Workouts designed to create a strong, balanced, and proportionate physique ✅ Fat Loss & Definition – Cardio and conditioning to keep body fat low while bulking up ✅ Safe & Effective Training – Proper form, recovery, and injury prevention tips Who is this for? Teen boys (ages 13-19) who want to build muscle Those who don’t play sports but still want to look strong & athletic Beginners or gym-goers looking for a structured plan With Teen Boys, you’ll transform your body, boost your strength, and develop a powerful, lean look—no sports required! 💪🔥
The Sibling Squad workout program is designed for teen siblings who want to look and feel their best—whether it’s getting toned for a first dance, look and feel amazing and confident. This workout program for teen boys or girls helps build a lean, stronger, scup toned physique. This program is perfect for siblings who don’t play sports but still want to stay active, build confidence, and improve their overall fitness together. For teen girls, the focus is on toning, shaping, and feeling strong, with workouts designed to enhance their natural curves, improve posture, and build confidence for special occasions. For teen boys, the program emphasizes building lean muscle, getting stronger, and achieving an athletic look without feeling overwhelmed in the gym. This package option is for siblings, making it easy to stay accountable, motivated, and have fun working out together. Whether training at home or in the gym, this program sets the foundation for a fit and healthy lifestyle while creating stronger sibling bonds.
This program is designed for men and women who want to get a complete, full-body workout using just dumbbells. Whether you're at the gym or working out from home, this program ensures you target all muscle groups to build strength, improve endurance, and burn fat. With a variety of dumbbell exercises, you'll be able to focus on the upper body, lower body, and core for balanced muscle development. Perfect for those who prefer a minimal equipment setup but still want maximum results, Full Body Dumbbells combines functional movements with effective muscle-building exercises, making it suitable for all fitness levels.
Get ready for an empowering, muddy adventure with The Muddy Princess! This fun, fitness-driven program is specifically designed for women who want to conquer the Muddy Princess 5km obstacle run. Focused on functional strength, endurance, and team spirit, The Muddy Princess will prepare you to tackle mud pits, climb walls, crawl under ropes, and race through challenging terrain with confidence. This program emphasizes building strength and agility in a supportive, fun environment while embracing the “girls’ dirty day out” mentality. Whether you’re a first-timer or a seasoned mud runner, you’ll push your limits, bond with fellow women, and finish feeling like a true Muddy Princess! Let’s get muddy, get strong, and make unforgettable memories with a group of amazing women by your side.
Stretch & Recovery is a guided program designed to help your body recover effectively after workouts or any physical activity. This program focuses on stretching exercises that help relax muscles, reduce tension, improve flexibility, and aid in the recovery process. By incorporating this routine into your fitness regimen, you can minimize muscle soreness, prevent injuries, and promote overall mobility. Who is this program for? Athletes looking to enhance flexibility and recovery Fitness enthusiasts wanting to reduce muscle tightness and improve range of motion Anyone experiencing muscle stiffness and soreness from daily activities Individuals seeking stress relief and relaxation through stretching techniques. Program Benefits: Enhances muscle relaxation and reduces tension Increases flexibility and range of motion Supports muscle recovery and minimizes soreness Helps prevent injuries by promoting muscle balance Encourages deep breathing and stress relief. Program Structure: This program consists of a structured series of stretching and recovery sessions designed for post-workout routines. Each session is categorized into three key components: Dynamic Stretching (5-10 minutes) – Performed at the beginning to maintain mobility and prepare the muscles for static stretching. Recovery Techniques (5-10 minutes) – Additional methods to boost recovery and relaxation. Foam rolling for deep tissue release Deep breathing and relaxation techniques Progressive muscle relaxation Guided meditation for mind-body connection How to Use This Program: Perform after workouts or on rest days to maximize recovery benefits. Hold each stretch for 20-30 seconds, breathing deeply to enhance relaxation. Avoid bouncing or forcing stretches to prevent injury. Stay consistent to see improvements in flexibility and recovery. Equipment Needed: Yoga mat Foam roller (optional) Resistance bands (optional for deeper stretches) Final Thoughts: Recovery is an essential part of any fitness journey. By incorporating Stretch & Recovery into your routine, you’ll enhance your overall performance, prevent injuries, and feel more refreshed after every workout. Take the time to care for your body—it will thank you in the long run!
Introducing Tracker X – the ultimate workout program designed to give you complete control over your fitness journey. Whether you're a man or a woman, Tracker X allows you to build personalized workouts using the full BodyXhibit Exercise Database, selecting from a wide variety of exercises that suit your goals and preferences. Track every aspect of your progress – from your workouts to body measurements and beyond – all within our intuitive personal training app. With Tracker X, you’ll have everything you need to stay on top of your fitness, optimize your routines, and continuously push your limits to achieve the results you want. Take control, stay motivated, and track your transformation with Tracker X!
She’s A Baddie isn’t just a workout—it’s a whole vibe. Designed for the woman who wants to look as good as she feels, this program helps you build a confident, head-turning physique that matches your bold energy and stylish flair. We’re talking sculpted curves, toned legs, snatched waist, and a strong, confident posture that says “I know I’m that girl.” Every workout is crafted to help you feel sexy, empowered, and in control—whether you’re owning the gym, the sidewalk, or your selfies. This is for the trendsetters, the go-getters, and the women who walk in and light up the room. Get ready to train like a baddie, look like a baddie, and feel like the baddest.
Praise & Peaches is a 5-day-a-week gym-based workout program designed for bold, praying Christian women who want to strengthen their bodies and their walk with God. This is for the woman who lifts her hands in worship and also lifts heavy at the gym. You’re not choosing between being faithful and being fine—you’re doing both. This program helps you shape a body you love while staying grounded in the Word. Think glutes that pop, waist that snatches, and faith that doesn’t flinch. It’s for the Proverbs 31 woman who wants to build a peach worthy of hallelujahs and double takes.
The FREE WEIGHTS program is designed for home gyms, garage gyms, and local gyms—anywhere you have access to dumbbells, barbells, kettlebells, medicine balls, an adjustable bench, and a squat rack. Unlike machines that guide your movements, free weights force your muscles to stabilize every rep, unlocking raw strength, power, and coordination in one motion. This program isn’t just about lifting heavy—it’s about training smarter. Free weights are versatile, allowing you to customize workouts for your goals, whether it’s muscle definition, symmetry, or overall athleticism.
Shine bright on prom night! Prom Night Glow Up is your online gym workout program designed for teens to sculpt a toned physique and feel absolutely beautiful. Train 3-5 days a week and step onto the dance floor with ultimate confidence!
Lose the Fat. Build the Muscle. Become Your Best. This isn’t just a workout program. It’s a full-on transformation. “UNBig Everything for Him” is a no-BS online fitness program designed for men who are carrying extra weight—especially around the gut, chest, and face—and are finally ready to do something about it. If you’re tired of being tired, sick of hiding in photos, or fed up with feeling like less than your best for yourself and the people you love—this is your blueprint for a healthier, stronger, leaner life. 🎯 WHO THIS IS FOR Men with higher levels of body fat who want to shed pounds without losing muscle. Men who want to tone up, drop inches, and see visible changes fast—while staying healthy. Men who want to feel confident again in their clothes, their skin, and their mindset. Husbands. Fathers. Leaders. Men who know they have more to give. 💥 PROGRAM GOALS Burn Fat from stubborn areas like belly, chest, back, and face Build Lean Muscle to shape your frame, not bulk it out Improve Conditioning so you can keep up with work, life, kids, and everything else Establish Real Habits that stick—for health, confidence, and long-term change 🏋️‍♂️ WHAT'S INCLUDED 1. Progressive Weekly Workouts 3–5 Days a Week of effective, time-efficient training Combination of Strength & Fat-Burning Circuits Focus on full-body movements with extra attention on core, chest, arms, and back Workouts can be done at home or at the gym with minimal equipment 2. UNBig Conditioning Finishers 10–15 min high-effort routines at the end of each workout to shred fat These finishers keep your metabolism revving long after you're done 3. Nutrition Made Simple Easy-to-follow meal templates—not diets Calorie and macro guidelines to help you lose fat without starving Options for home-cooked meals, busy professionals, and even fast food hacks 4. Progress Tracker Built-in tools to track your weight, photos, inches, and strength gains Weekly check-ins to keep you accountable and consistent 5. Community & Coaching Access Private Group of men doing the same mission—share wins, get support, and never feel alone Weekly motivational videos and tips from your coach 🔥 WHAT YOU’LL ACHIEVE A leaner, stronger body—chest, arms, back, and core all tighter and more defined More energy throughout the day, better sleep, and a clear head A sense of confidence and control you may not have felt in years Respect from yourself—and inspiration to those around you 💡 REMEMBER THIS You don’t have to be shredded. You don’t need to have six-pack abs. You just need to start. Commit. And show up. Because this isn’t about being perfect. It’s about being better than you were yesterday. For you—and for the ones you love.
Lose fat. Build muscle. Tone up. All from the convenience of your own apartment complex gym. Apt Fit is your custom fitness solution, designed specifically for people who want real results using the gym in their apartment complex. Whether you're trying to burn fat, build lean muscle, or simply feel more confident, Apt Fit is here to help you get there. ✅ Personalized to YOUR gym ✅ Work out 3–7 days per week based on YOUR goals ✅ Get your first week’s plan in just a few hours ✅ No guesswork—just results How It Works: Contact us and share your fitness goals Send a short video showing your apartment gym setup We build your fully customized plan You start training the same day Apt Fit turns your apartment gym into a results-driven space. Ready to start? Tap the button below and let’s go!
Welcome to Garage X, the ultimate online training program designed for men who want to torch fat and build serious muscle—right from the garage. No fancy gym required. Just you, your willpower, and the hardcore gear: dumbbells, barbells, plates, a squat rack, DYNAMAX medicine balls, and mini bands. This gritty, garage-style program blends raw strength training with metabolic conditioning to deliver maximum results in minimal time. Whether you’re chasing a leaner physique or packing on muscle, Garage X gives you the blueprint to transform your body using functional, effective equipment you already have. What’s Inside: Structured weekly workouts that rotate through strength, hypertrophy, and fat-burning circuits Movement tutorials and progressions to match your current fitness level Core, mobility, and recovery sessions built for longevity and performance Real-time tracking and goal setting for accountability You bring the hustle. We bring the results.
🏋️‍♂️🏋️‍♀️ 6-Week Gym Transformation Challenge Lose Fat, Build Muscle & Live Healthier with BodyXhibit Ready to transform your body and mindset in just 6 weeks? The BodyXhibit 6-Week Online Transformation Challenge is your complete fitness program designed for men and women who want to burn fat, build lean muscle, and develop a sustainable healthy lifestyle—all from the gym. Whether you're just getting started or looking to break through a plateau, this challenge includes: Structured gym workouts tailored for fat loss and muscle growth Separate versions for men and women to match your body and goals Step-by-step exercise guidance and progress tracking through BodyXhibit Motivation and accountability to help you stay on track A focus on long-term fitness and lifestyle change, not just a temporary fix In 6 weeks, you'll challenge your body, reshape your habits, and see just how far you can go when you commit. ✅ Transform your body ✅ Build strength and confidence ✅ Level up your health—physically and mentally Can you take on the challenge? Join the BodyXhibit 6-Week Gym Transformation today and start your journey to becoming the best version of YOU.
🏋️‍♂️🏋️‍♀️ BodyXhibit's 6-Week Gym Transformation Challenge for Men. Lose Fat, Build Muscle & Live Healthier with BodyXhibit. Ready to transform your body and mindset in just 6 weeks? The BodyXhibit 6-Week Online Transformation Challenge is your complete fitness program designed for men and women who want to burn fat, build lean muscle, and develop a sustainable healthy lifestyle—all from the gym. Whether you're just getting started or looking to break through a plateau, this challenge includes: Structured gym workouts tailored for fat loss and muscle growth Separate versions for men and women to match your body and goals Step-by-step exercise guidance and progress tracking through BodyXhibit Motivation and accountability to help you stay on track A focus on long-term fitness and lifestyle change, not just a temporary fix In 6 weeks, you'll challenge your body, reshape your habits, and see just how far you can go when you commit. ✅ Transform your body ✅ Build strength and confidence ✅ Level up your health—physically and mentally Can you take on the challenge? Join the BodyXhibit 6-Week Gym Transformation today and start your journey to becoming the best version of YOU.
The BodyXhibit 12-Week Transformation Challenge for Men is more than just a workout—it's a complete lifestyle upgrade. This online fitness program is designed to help men burn fat, build muscle, and achieve a body they’re proud of, all while laying the foundation for long-term health and strength. Built around a structured workout program and personalized meal plan guide, this challenge provides everything you need to make a real, lasting change. Whether you're a beginner or returning to fitness, every aspect is tailored to help you maximize fat loss, boost muscle growth, and improve your overall performance. But this isn’t just about looking better—it’s about creating sustainable habits that elevate how you live. From gym workouts to strategic nutrition, the 12-Week Transformation Challenge is your blueprint for becoming leaner, stronger, and more confident. Start the journey. Transform your body. Change your life.
The BodyXhibit 12-Week Transformation Challenge for Women is more than just a workout plan — it's a complete lifestyle reset designed to help you become the strongest, healthiest, and most confident version of yourself. This all-in-one online program combines structured strength and cardio training, a personalized workout plan, and a custom meal guide to create real, lasting results. Whether your goal is fat loss, muscle tone, or building healthier habits, this challenge gives you the tools, structure, and support to succeed. You'll experience noticeable physical changes — but more importantly, you'll gain the energy, strength, and mindset to maintain your transformation well beyond the 12 weeks. This isn’t just about dropping a few pounds — it’s about building a sustainable, empowered, and healthy way of life that helps you look and feel amazing from the inside out. Join the movement, track your progress, and let the BodyXhibit community help you crush your goals! What’s Included: Personalized Workout Program (home or gym) Fat-burning & muscle-toning routines Meal Plan Guide for sustainable results Weekly accountability & check-ins Motivation, support & transformation tracking Transform your body. Elevate your mindset. This is your time.
Lose the Fat. Build the Muscle. Tone It All Up. UNBig Everything for Her is more than just a workout plan— It’s a life-changing journey for women who are ready to put themselves first, not out of vanity, but out of love—for themselves and for the ones they care about. This online program is built specifically for overweight women struggling with higher body fat—especially around the stomach, arms, thighs, and face—who are tired of the yo-yo and are ready to take back their body, their health, and their life. Whether you're dealing with saggy skin, low energy, or lack of confidence, this program is your roadmap to a stronger, healthier, more toned you. It’s not about being skinny. It’s not about being perfect. It’s about being the very best version of you—mentally, physically, and emotionally. 🧠What Makes This Program Different? Targets fat loss in stubborn areas Focuses on building lean, feminine muscle Helps tighten and tone excess, saggy skin Promotes sustainable weight loss and health Emphasizes consistency, confidence, and self-care 🏋️‍♀️ How It Works Workout Format: Gym-based strength and cardio training Schedule: Workout 3–5 days per week (you choose your pace) Workout Time: 30–60 minutes per session Equipment: Dumbbells, cables, machines, bands (minimal to full gym setup) Each workout is designed to burn fat, build tone, and reshape your body one session at a time. Expect progress, not perfection. ❤️ Who It’s For Women with high body fat looking to slim down and tone up Women dealing with loose or saggy skin after weight gain or loss Women who want to feel better in their bodies—without crash diets Women who are ready to make a change for themselves and their loved ones 💪 What You'll Achieve ✅ Lose body fat in stubborn areas ✅ Build strength, tone, and muscle definition ✅ Tighten sagging or loose skin over time ✅ Improve heart health, stamina, and daily energy ✅ Rebuild self-confidence from the inside out 💬 Real Talk This isn’t just about what you see in the mirror. This is about your health, your longevity, your peace of mind—so you can be there for your kids, your spouse, your friends, and most importantly, yourself. ✨ Ready to UNBig Everything? Your journey won’t be perfect, but it will be worth it. Join UNBig Everything for Her and finally give your body the love, movement, and attention it deserves. Because you deserve to feel strong, healthy, and confident—in every season of your life.
This gym workout program is designed for men and women who want to build balanced strength and muscle development by splitting their training into two focused sessions: "Push" and "Pull." The Push days target the chest, shoulders, and triceps, emphasizing pushing movements that help strengthen and grow the upper body. On the Pull days, you’ll focus on the back and biceps, engaging the pulling muscles for a well-rounded physique. This split allows for targeted muscle engagement, enhancing growth in each area, while also promoting optimal recovery between workouts. By training opposing muscle groups on separate days, you’ll ensure a balanced development across all major upper body muscles, helping you become stronger, leaner, and more muscular. Whether you're aiming for aesthetic gains or functional strength, the Push & Pull program is perfect for anyone looking to train smarter and more efficiently. Workout Week: Day 1 - Push: Chest, shoulders, triceps Day 2- Pull: Back, biceps, Traps Day 3 - Legs, Glutes, abs Day 4- Push: Chest, shoulders, triceps Day 5- Pull: Back, biceps, traps Day 6 - Legs, Glutes, Abs Day 7- Rest
