so for one session:
stretches
arm curls (2 arms) - 20-30kg - 20 reps
situps (bent knee) - 25 reps
shoulder press behind neck - 25-30kg - 15 reps
leg raise (lie on back and raise legs to vertical using abbs) 25 reps (arms spread for balance)
upright rows (lift bar from tights to clavicle using arms/shoulders)25-30kg 14 reps
situps (bent knee) 25 reps
dips (hold on to ur stair banisters n lower urself n push up using arms/sholders) 20 reps of however far down u can manage
squat - 30-40kg on ya shoulders and keepin bak straight bend kness to 90 degree and push up using thighs 25 reps
press ups - 20-40 reps x2
stretches
session 2 depending on how fit you are
stretches
6-10 mins comfortable pace tempo run
reasonable fast pace 1 lap of a fball pitch or equivalent distance (about 1-1.20 minute running)
with a break between 1-2.5 mins do 4 to 6 reps
6 mins easy/v slow warm down
to start of ye this every week should give you good overall fitness and strength to help your fball and is a good basis of training for most sports.
After 4-6 weeks if this is ok I would add a session and/or repeat the set for the weights session.
Newy clarky hope this helps you bro an any other peple who are thinkin of beginin gettin fitter/stronger etc
