football training

yo guys hows it goin im soon to be 14 and goin into 8th grade. not quite old enough to start heavy training and harcore workouts etc.. i also dont have a membership to a gym and wont be gettin one any time soon. if u have any workouts i can use at home with a small vesion of the bowlex i would greatly appreciate it

i forgot to add im 5'9 130 im not tryin to loose weight but try and gain durin the time period thx

Well first off you need to get a good diet in check that will support your natural growth as well as any you may gain from exercising. This will also stand you in good stead for later in life!
 
With regards to exercise, you can do a lot of things without using heavy weights. I would advise that you take some time and have a look at really strengthening your core muscles - i.e. your trunk. This again will stand you in good stead for when you start lifting weights.
 
I don't know what a bowflex is, we don't have those in the UK - to my knowledge lol - but to start with, do exercises that use your own bodyweight - for example, push-ups, pull-ups and dips. This should give you a good rounded start. You can also incorporate weightless squats to start, to get technique sorted and then move on to squatting using whatever household items you can find to use safely. This will give you a good all round body workout, and prep yourself for lifting heavy weights. You will also be less likely to incur injury if you take this time to prepare yourself, and don't rush anything!
 
When you do finally start to lift heavy, the hormone explosion, commbined with your good foundation work, should see you make great gains!
 
Hope this helps, and good luck with your training!

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!