Q: hey mike...can you give me a good workout program for a 13 year old boy? I dont know much about this kind of stuff:) So if possible can you include how many days in the week i should do, how long should each workout be, and an explantion of the workouts them selves. Thank you mike!

A: Sure, take a look at this program. It's a good beginner program and will give you a good strength and muscular endurance foundation to build on later. You can do that program 4 times/week on your own at home.

You could also start weight training with light-to-medium weights, but I would recommend holding off with that for a year or two when you'll be able to benefit more from it. For now just do the program I linked. You should know all the exercises -- 'Elevated Feet Pushups' are pushups with your feet resting on a chair or some other elevated surface instead of on the floor, thus making the exercise harder.

Besides this program, try to be generally active, play sports, etc. Also make sure you eat healthy: LOTS and LOTS of veggies (and not just potatoes and corn!) and fresh fruits! Great job starting on your way to health and fitness early -- you'll be thanking yourself for it for many many years to come!