10 Best exercise for boys and girls

Here are ten of the most versatile exercises building strength, endurance, flexibility, and general fitness in boys and girls

1. Squats

Develops legs, glutes, and core to strengthen balance and overall lower body.

Bodyweight, goblet, or jump squats can be done as variations.

2. Push-Ups

Work your chest, shoulders, triceps, and core with a great upper body workout.

Start with knee push-ups or incline push-ups. Decline and one-arm push-ups can be taken up as one gets strong enough.

3. Plank

Benefits: It hits the core, shoulders, and glutes. It strengthens the power and stability of the core.

Variation: You can add side plank, high plank, or plank variations where you are doing leg lift.

4. Lunges

Benefits: Targets your glutes, quads, and hamstrings, improving lower body strength and balance.

Variation: Try forward lunge, reverse lunge, or walking lunge.

5. Burpees

Benefits: Full body exercise, cardio, and strength building all in one. Suitable for endurance-building and burning of calories.

Variation: Add push-up or jump at the end for a higher challenge.

6. Deadlifts

Benefits: Build the back, glutes, and hamstrings to strengthen for good posture or overall strength.

Variation: Can be done using dumbbells or even resistance bands if you do not have access to a barbell

7. Mountain Climbers

Benefits: Tones the core arms, legs, and overall muscles giving you a real fast-paced cardio workout too

Variation: Try your mountain climber at high and low speeds or alternating knee angle for a bigger challenge.

8. Jump Rope

Benefits: Superior cardio workout with coordination benefits jump rope; it teaches you to build endurance or improve your agility and leg muscles as well.

Variation: Incorporate high knees, double-unders, or alternate leg jumping.

9. Pull-Ups

Benefits: Stretches the back, shoulders, and arms, creating endurance in the upper body

Variation: Make use of assisted pull-up machine or resistance band if needed

10. Bicycle Crunches

Benefits: Works the abs and obliques, creating strength and muscle definition in the core

Variation: Do it slow for better control or add weights for higher resistance.

These exercises work out most of the major muscle groups and can be adapted for different levels of fitness.