Fitness program for a 12 year old

Since I've started getting more active and lifting and running, my daughter is wanting to work out with me too, which I think is great.  Does anyone have any recommendations for any programs or books that are good for kids?  She does dance class three times a week already (two ballet classes and one musical theatre) and walks or bikes to and from school, but it's only a 10 min walk.  Also, her class is going to be going on a 2 day hike in the spring and she's worried about having a hard time with it.

She'll be in middle school, right? (correct me if I'm wrong).

Most public schools have pretty good track and cross-country programs. I highly recommend her trying those out. In my experience, the coach trains the athletes according to their ability, so they don't end up doing too much and getting burned out. Plus, you make A TON of friends through school sports.

Track and cross-country aren't the only school programs though- soccer, basketball, softball (though I think that's only high school), lacrosse, ultimate frisbee, volleyball, cheerleading, drill team (again, it might just be high school, but she would really enjoy this if she likes dancing) are all a lot of fun!

A youth league for a sport can also be a lot of fun. 

If she wants to work out with you, maybe go on "practice hikes" together a few weekends, (depending where you live). Or run together? If she wants "her own" program, I'd suggest the Couch to 5k, just because it's such a good program to get people -uncoached- into running.

But I'd recommend her joining a school sport. It's a great workout, and a great experience in general, making friends and feeling a part of a "team" and all. 

We live in Canada and she is still in elementary school.  We don't have middle school you just go from elementary to high school in grade 8.  Elementary schools here don't have very many sports teams and those that they do have tend to be done by teachers volunteering their time, so no trained coach for any of it.  We don't have cheerleading or drill team (not even sure what that is) at all in elementary or high school.  She's not very competitive and doesn't really like team sports which is part of why she does dance rather than other sports.  We are doing practice hikes and I'm working her up to longer and more difficult trails and carrying a bigger pack over time.

What I'm most interested in is info for girls her age for weight training (predominantly body weight) and running.

Okay, maybe not a school sport program then. I can see how that situation would be frustrating. Drill team is the dance team that perform at football games and pep-rally's, as well as compete.

I was doing pretty difficult body weight training when I was 10-13. (14 was ED year... that's a whole different story. Not related to weight training in any way, but other issues. It's all good now though!) I would be doing pretty intense body-weight training, here's a sample of what I did:

ABS:

-15 hangling leg raises x2

-30 "windshield wipers" (in a hanging pike positions with toes close to the bar and waving back and forth... like windshield wipers!) x2

ARMS:

-10 pike chinups (chin--ups in hanging pike position) x2 (one set forward grip and the other set reverse grip)

-25 pushups x2

-"descend dips" -chair dips where you start with 25, then next set is 20, then 15... descend by 5 until you get to 0

-3 rope climbs (legs in pike half way... can use legs rest of the way up)

LEGS:

-2 minute wall sits x2 (coach would make it "fun" by having us lift 1 leg up for various amounts of time).

-25 frog jumps x2 

-70 calf raises (off a block) x2

-10 one-leg standups x2 (one set on each leg)

**

That was in a group setting, and it'd take us ~60 minutes to do it all. These were just some of the exercises we did, and our ages ranged from 7-15. We'd rest between sets while our partner used the equipment for their turn. This (I'm 16 now) is pretty much what I still do for my own strength training. I don't know of any books/weight-programs specifically for pre-teen though. And these can easily be adjusted- start with lower sets (esp. the chinups... or start with reverse chin-ups). or use aid to help with the one-leg standups, ect.

I don't know your daughter's physical fitness, but for a beginner runner, I still recommend the Couch to 5k program. Jeff Galloway (look up online) has some pretty good running programs that are more advanced that are pretty good as well.

Given her existing dance classes, etc., I'm guessing this is more of a "spend time with mom" situation than a "get in shape" situation.  I'd suggest doing some short hikes together (since that's what she's expressed concern about)  then maybe an all-day one sometime before the class hike.  That'd be tons of fun, good exercise and good bonding.  Bike rides together would also be good - or rollerblading.

If you do any strength training, she could join in with bodyweight equivalents and, once she has good form on those, she could add some weight too.  Before you let her do anything that would involve a barbell, make her do it with a broomstick first so you guys know she's using good form.  Many of the movements are good exercise in and of themselves (squats, lunges, push-ups, planks, etc.).

The key is to keep it fun and have it be something you do together (if I'm reading your post correctly).

If you are going to incorporate weight training I would agree that learning proper form is paramount. The most important thing is to start out with in your ability groups, concentrate on activities that your daughter enjoys. Backyard fitness programs are a great way to start out. You can easily tailor the program to your abilities, play some enjoyable music and concentrate on calisthenics circuit training. Its always best to start out with your own body weight, once proper form and balance has been achieved you can look at incorporating weights into your routine.

Also make fitness a fun activity for you and your daughter, not a chore. Concentrate on realistic goals and focus on developing a healthy life style.

Andre (Certified Personal Trainer, ISSA)

CrossFit for Kids

Original Post by larsa000:

Does anyone have any recommendations for any programs or books that are good for kids? 

She can do the same things you're doing.