As you're 16, I won't advise you to do squats in absence of a coach/trainer because squats are not easy and will break a man if done incorrectly.
Why not just do scooby's routines? Pushups/pull ups will keep you fit in general; while isolation exercises will allow you to build some muscle.
When you decide to get stronger, you'll have to ask someone to teach you to do squats and presses.
Being able to lift heavy helps in kickboxing too, because your bone density will be strengthened when you're lifting atleast 80 percent of your 1rm. However, that's not the issue here.
When i was 13 i started doing squats,yes there is a gym trainer that shows how to do it correctly,i know how to do it alredy.
And he always tells go stretch your back by hanging into something after u squatted.
I dont do only simple excercises,i also do more added excercises from weight machines,other things and stuff. As i am not a beginner in training whit weights,i just didnt know 100% correctly how to do it.
Well ill just do seated squat excercises. Its when u sit and lift your calves up but the pressure goes on the upper part of the legs (the front squats i think) those are excellent.
