alright mate i am 15 and just started training, i have a small scheldule, maybe this might help you a bit.



Monday: 100 Press- Ups , 100 Sit Ups

Tuesday: Jog , Bag 30mins

Wednesday: Bag 15mins And 100 sit ups + press-ups

Thursday: Bag 30mins , Jog , weights

Friday: Bag for however long

Saturday: Rest

Sunday: Jog , 50 Sit ups , bag