For teens, it's essential to focus on exercises that promote overall strength, flexibility, and cardiovascular health. Here's a basic workout plan:

Cardiovascular Exercise: Aim for at least 30 minutes of moderate to vigorous cardio most days of the week. This can include activities like brisk walking, jogging, cycling, swimming, or playing sports.

Strength Training: Include strength training exercises 2-3 times per week, targeting major muscle groups with bodyweight exercises or light weights. Examples include push-ups, squats, lunges, and dumbbell curls.

Flexibility and Stretching: Incorporate stretching exercises to improve flexibility and reduce the risk of injury. Hold each stretch for 15-30 seconds and aim to stretch all major muscle groups.

Core Work: Include exercises that strengthen the core muscles, such as planks, bicycle crunches, and Russian twists, 2-3 times per week.

Rest and Recovery: Allow at least one day of rest between strength training sessions to give muscles time to recover and grow stronger.

Remember to start slowly and gradually increase intensity and duration as your fitness improves. Always prioritize proper form and technique to prevent injuries. If you're new to exercise or have any health concerns, consider consulting with a fitness professional or your healthcare provider before starting a new workout routine.