legs and back p90x workout

What exercises should I be doing? (Lean 14/15 year old)?

I’m a 14 (close to 15) year old. I’m fairly lean (5’9″ and ~135lbs) and now that I’ve slimmed down, I want to build up some muscle. I want to get into running, and I’m thinking of getting something like Power 90 (regular series, not P90X – I know that’d be too hard for me right off the bat).

So, anyway, what are your suggestions for what workouts I should be doing? Also – I don’t have a gym close by

P.S.S.S. my butt is really small and that bothers me, it looks like my back and legs are seamless: what specific things could I do to work on that (I feel so silly asking this xD).

Thanks!
Oh, thanks for the warning Rahul! I wasn’t planning on building up a lot of muscle, more like overall toning so that I’m not the weakling like I am now, but I never knew your metabolism could decrease from this.

Hey, I started working out around this age too. I went to walmart and bought a 40 pound dumbbell set. Im going to assume you have a 40 pound dumbbell set for this. ( pushups and chin ups alone will not get you the results you want, buy dumbbells) for your chest you can do dumbbell presses, you lie down on the floor with your dumbbell and do as many reps as you can, take a break and do a second set of as many reps as you can. (make sure you can only do 6-7 reps, any more and you will not get stronger you will only be working on endurance, on the last rep (7th) you want it to be a struggle, if someone told you they would give you a million dollars if you could do an 8th, you wont be able to do it no matter how hard you try. That is how hard the 7th rep has to be so choose an appropriate weight!)
(you can google these exercises if you dont know what they are by the way)
After you do your presses do a set of push ups the move on to your back. Do dumbbell rows for your back and pull ups and also chinups(pull ups are better). Since your back is a stronger muscle you may need more then 40 pounds to challenge yourself with the 7th rep so dont worry about it for now. Do as many reps as you can then take a 30 second break (do this in between every set for every exercise) then crank out another set. You should then if you are able do as many pull ups as you can to really finish off your back. (you can do this off of a tree, house, whatever. Not everyone has a chin up bar so get creative).
After this do your shoulders, you can do shoulder presses for this. Sit down in a chair and get the dumbbell above your head and well push it skyward. Do the 7 rep rule for this too. Well do that rule for everything. Be carefull though, if you only do one arm at a time, (it is ideal to use a dumbbell in each hand doing both arms at the same time) make sure your back is straight. You dont want to be leaning to one side. I used to make this mistake dont you do it too.
You can then do bicep curls, you should know how to do these. Make sure as your bringing the weight up you are twisting your arm so your hand is sideways opposed to having your palm facing you the entire time. This works your FULL bicep.
Make sure that you are sore after you workout, that is good. what happens when you workout is that your muscles tear on the cellular level so then they have to repair themselves and make themselves stronger in the process. If you dont tear your muscles (get a little sore) you wont get stronger/bigger because your body knows it can already do the stuff your throwing at it.
Also, eat alot of healthy protein rich foods while working out, your body will only get stronger/ bigger while it has more calories then it needs. this is because it knows it wont die once its bigger and stronger (more muscle= more caloires/energy burned while sitting down doing nothing). If you dont eat enough your body will not get bigger/stronger because it is afraid it will starve and die. Got me?
Buy why powder and drink it immediately after working out, 30 mins after working out is the deadline, it is this 30 min period that your body is craving protein/carbs to repair itself. If you miss this period you will miss the prime time to fuel your damaged body so you will make slower gains.
Ummm I think thats it, eat bananas too as potassium helps heal muscle also.
For your but 40 pounds will not be close to enough weight. What you can do is get on a peddle bike, put it on a very hard gear and go up hills, this will kill you at first but in a few months you will have a much stronger and bigger but. (as long as you eat alot of food and protein of course, im not saying eat junk food either. Chicken breast and broccoli type things, oh milk is awesome too) Take vitamins too, this will help your body also. if you notice yourself gaining ANY fat, cut down your calorie intake a tiny bit. You will gain a tiny amount of fat but compared to the muscle you will be getting it will be totally worth it trust me.
Ya if you have any questions or you think I forgot something feel free to give me a shout, my email is joshtucker7@gmail.com

P90X Day 82 Legs and Back