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.
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!
Tabata X is your new favorite way to torch fat, build lean muscle, and boost your fitness—all in under 30 minutes. This fun and challenging gym-based HIIT program is designed for men, women, teenagers, and beginners alike, using all the equipment your gym has to offer. Each workout follows the proven Tabata format: 20 seconds of all-out intensity followed by 10 seconds of rest, repeated 8 times per exercise. It’s fast. It’s intense. And it works. Whether you're hopping on the rower, hitting the squat rack, swinging cables, or crushing the battle ropes, Tabata X turns every piece of gym equipment into a fat-burning, muscle-building machine. Expect your heart to race, your body to sweat, and your confidence to skyrocket. Perfect for: Burning maximum calories in minimum time Shredding fat while building lean muscle Boosting endurance and overall athleticism Breaking fitness plateaus Staying motivated with quick, powerful sessions Join Tabata X and turn your gym time into a high-octane, results-driven experience. Short on time? Good. That’s exactly what we train for.
🏋️♂️🏋️♀️ 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.
🏋️♂️🏋️♀️ 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.
For the One Ready to Lose the Weight, Tone the Body & Take Back Their Confidence This program is for the man or woman who’s on the bigger side of life—but not for long. UNBIG EVERYTHING is your go-to gym-based workout program built for people who are serious about shedding weight the right way—by moving more, lifting smarter, and preventing all that loose, saggy skin that comes from weight loss without strength training. We get it. You don’t just want to lose weight—you want to look good, feel strong, and move like a boss without your knees and back screaming every time you take the stairs. That’s why this program is designed to help you: Burn fat and build lean muscle Tone and tighten your entire body Reduce joint stress through smart, progressive training Develop full-body strength that supports your new lifestyle Improve your confidence, your mood, and the way you see yourself in the mirror Whether you’re starting fresh or starting over, this is your time. This is your program. This is your chance to UNBIG EVERYTHING—and become the strongest, leanest, most confident version of yourself yet.
