First you need to start with 3 sets of 20 sit-ups and weekly upgrade by 5. Also do 3 sets of 10 push-ups and increase by 5 weekly. Try to go for jogs, runs, or bike rides as well.
After the first month and on the second month change routines. continue with the sit-up rate but add 3 sets of 20 crunches and increase by 5 weekly. Upgrade from your regular push-ups by putting your feet against a wall or surface and do push-ups from there starting with the 3-sets of 10 and increase by 5 weekly(Hint: you should continue to do your amount of regular push-ups). Increase your jog, run, or bike ride by 1/2 from the regular pace.
Next for the third month you start getting ready for harder practices. For the sit-ups you continue on what the crunches and sit-ups were up to and add a bicycle lay and start with 3 sets of 50 and increase by 10 weekly. For the push-ups you continue both of those kinds but now try jump clapping during push-ups, do 3 sets of 5 and increase by 3 weekly. Double your run, jog, or bike ride paces of what you did on month .
Finally for the rest of what you do. continue all of what you did before except this time add in a back lift(you lay on your back with feet in the air and lift torso to make a U-shape) and start with 3 sets of 15 with an increase of 5. Continue doing the different push-ups and add 3 sets of 5 pull-ups with a weekly increase of 2. Finally for the jog double the current status and increase by 1/4 jog rate monthly. Continue at the rate until you need to take a break.
In order to build up muscles, light weight training is encouraged before going into more intensive weight training. Always remember to conduct a 5-10 minutes warm up stretching before any exercise. Make arrangement to exercise once - twice a week, 30 -45 minutes each time to gradually, 3 times a week, 30-45 minutes.
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