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.

[Alex Holcomb]

never go above 10 to 12 reps if you wanna go strong just remember that reps stick to around 4 to 5 each workout.
also it seems like you need to eat way more. way more carbs way more protein and way more fats and sugars and stuff obviously healthy
you need to eat so you can build muscle and if youre going above like 20 reps you are building almost no strength i suggest you look up channels on youtube
sixpackshortcuts is a good one he is all about fitness and he actually knows what he is talking about. you want your reps so that that 10 to 12 is ridiculously difficult like you can barely get 10 and once you are more advanced then start to drop the reps to like 6 to 8 and thats good for muscle building and strength just remember 1 to 6 is strength and 7 to 12 is muscle so get in the middle if it helps please email me or follow me on instagram my instagram is Mocloh

[B.]

Well I would start by finding 1 lbs dumbells buy one for each hand . Try walking for 10-15 min while carrying the weights and swinging the weights to your shoulders. Do this 2-4 times a week ( 3 times a week is the best tho ) try doing that for about 1-2 months. Then try to do that with the 5 lbs dumbells 1-2 times a week also do workouts with the punching bag. Many people find that twi- kwon-do does good. I would suggest going to ATA for that if that's what you want to do . ( WARNING : if u do go to ATA be positive a man with the last name haslburg is NOT THE TRAINER OR OWNER OR MAIN TEACHER or how ever people word it now )