If you can, get to a gym and lift weights. Have a schedule that you work with every week. One day for upper body, one day for legs, one day for back, one day for abdominals. Gradually increase the weight as you get stronger.. If you can do this, double the time for the repeated exercises. After you get done lifting (if you lifted), do some interval training exercising. Run for seven minutes, plank for one, run for seven minutes, do crunchers for one, run for seven minutes, do push ups for one. As you continue to do this every day you will notice that all of this is getting easier to do. Gradually increase the time that you do these exercises as you please. My high school basketball trains like this all summer and we are in tremendous shape for the upcoming basketball season. Trust me when I say you will get in shape fast.

Crunches sit ups. pushups jumping jacks pull ups. bicycle Crunches leg raises mountain climbers. Plank jacks. Toe ups.

Do the amount of each which u fell OK with but push urself every now and then. ???? hope this helped

if you are looking to build muscle i would suggest you to get your diet right and in caloric surplus first and start doing some heavy weight stuff to build up your strength before jumping to hipertrophy based program.

Here is the website i find useful when it comes to getting some workout routines ideas and other useful stuff... http://readytoworkout.com/

Yes

look for some military work outs they help A lot because they strengthen certain muscles and make you more physically fit hey is the nations top warriors do it and stay in great condition you can to