What is the best home workout for a 14 year old boy to build muscles?
Monday = Pushups.
Drop and give me 20. Do the same in 15 mins. And again. When you can no-longer manage 20, do as many as you can, keep repeating every 15 mins until you struggle to do a single pushup.
Tuesday = Pistol Squats.
Find a stool, box, stack of books, (whatever) to sit on, lower = better. Stick one leg out front and stand up using only the other leg, stick your arms out to balance. Stay on the same leg and slowly lower yourself back into a seated position. Do 10 for each leg. Wait 15 mins and repeat (see where this is going?).
Wednesday = Lat dips.
Get a chair stand in front and go to sit on an imaginary chair in front of your chair, put your hands back and raise yourself up and down, do 20 reps. wait 15 mins... (you know the drill by now).