please help me with my workout i am weak!!?

[E]

ok so i used to do really competative soccer a year ago and now i just plain weak. I tried track and had to quit but my coach said i was a good athlete. that was a few months ago. now i can barely do a pushup . I have tried looking for workout plans but they are all way to hard. can someone give me a schedule for cardio, core and strength? for cardio i am getting a punching bag soon, will i be able to use that for cardio? also any cardio i can do volley ball drill oriented? i have 5 pound dumbells can you tell me how many sets and reps of lifts i should do? if someone could please make an outline of a schedule to help me ease into exercise agian that would be great thx.