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 in a 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.