A Daily 6 Exercise Circuit for Youth Development (ADYC) is a workout routine designed specifically for youth ages 9-14 years old. ADYC consists of six exercises performed over three days per week. These exercises are done at least twice per day, but most likely more than once per day. Each exercise is broken down into its component parts, which are then combined together to form one complete circuit.
The following is a list of the exercises that are included in the ADYC workout:
1. Squat – 2 sets of 10 reps each leg.
2. Bench Press – 3 sets of 8-12 reps each arm.
3. Deadlift – 4 sets of 12-15 reps each leg.
4. Military Press – 5 sets of 8-10 reps each arm.
5. Bent Over Row – 6 sets of 8-10 reps each arm.
6. Side Bend – 7 sets of 8-10 reps each arm.
7. Seated Calf Raise – 8 sets of 10-12 reps each leg.
The above exercises can be performed by using a few different types of equipment. Each exercise can be done using dumbbells, barbells, or weight machines. It is recommended that you use dumbbells for the first 4 exercises and a barbell for the remaining 3 exercises.
Here is a break down of how to properly perform each exercise:
Exercise 1 – The squat is one of the most effective exercises for building strength and size. It can also be used to teach proper lifting techniques, such as keeping a natural arch in your lower back and keeping your head up. As with all exercises, it is important that the entire foot makes contact with the ground at all times.
This helps to balance your body and helps prevent injury.
Exercise 2 – The bench press primarily works the chest, front deltoids, and triceps, but also engages the core, legs, and upper back. When performing this exercise it is important to keep your elbows tucked close to your body and to lower the bar in a slow and controlled manner. Never allow your elbows to drift beyond your wrists.
Always keep your feet and knees together. Exhale as you push the bar away from you using your chest muscles.
Sources & references used in this article:
Youth Development by C Care – American Psychologist, 2001 – cccymca.org
Community programs to promote youth development by National Research Council – 2002 – books.google.com
Gender and developmental differences in exercise beliefs among youth and prediction of their exercise behavior by AW Garcia, MAN Broda, M Frenn… – Journal of school …, 1995 – Wiley Online Library
Youth resistance training: updated position statement paper from the national strength and conditioning association by AD Faigenbaum, WJ Kraemer… – The Journal of …, 2009 – journals.lww.com
Systematic review of the health benefits of physical activity and fitness in school-aged children and youth by I Janssen, AG LeBlanc – International journal of behavioral nutrition and …, 2010 – Springer
Improving health through youth sports: is participation enough? by MF Bergeron – New directions for youth development, 2007 – Wiley Online Library