Alright, I need some help making a new workout, because I’m somewhat loss as to the direction and what routine I should be doing.

A short summary of my situations is that now that I’m finished with High School, I no longer have to train to be a Linebacker for football any longer, I don’t do any of the Bench, Squat, Deadlift, and lots of sprints. I’ve already lossed 25 pounds of fat and muscle from when I had all that artificial football weight, and now I’m roughly 185 pounds.

Now I’m going into the military, so my fitness goals are to be as capable as possible in pullups, situps, pushups and cardio. While at the same time not losing any mass from just doing nothing but bodywieght.

Currently at my home (where I plan to workout), I own Powerblock dumbbells (adjustable to 130 pounds per hand), a roman chair, one medicine ball, a bench, a punching bag, and most importantly an outdoor pullup bar.

My stats so far is I can do about 12 good pullups maxout
38-40 pushups in 2 mintues
and cardio wise not so good, I get tired jogging for 15 minutes straight.

Time restraint wise is that I’m free everyday to work out for about an hour to an hour and a half.

I’ve tried searching around the internet, but I get workout plans ranging from what I classically did during High School weightlifting (3-4 sets for 8-14 reps of xx workout with xx weight). To those 300 circuits where you jump from one bodyweight exercise to the next.

And please don’t just recommend crossfit, I need you to elaborate, for I really still don’t have any idea what it is or how you do it.

If you could make me some elaborate ass workout for me from what I got, you’d be an angel, but if you want to recommend some workout style or routine that would work well with what I’ve got and what i want, that be great to.

Any advice appreciated!

You have a ton of good equipment to accomplish your goals. For the military you need both strength and endurance. Your cardio needs work so do more jogging and push yourself to new limits. Vary your running to jogging and then sprints and job some more.

Focus on flexibility as you will need that for the military too. Be sure your as flexible as you can be so to prevent injury at basic and later.

For weight lifting try combination exercises. Pull-ups, push-ups, dips, lunges, squats, etc. If you can involve multiple muscle groups in each exercise it will save you time.

There are a variety of body parts you can use the dumbbells in for the shoulders, arms, biceps, triceps, chest, back, neck. Dumbbells can also be used to a limited basis for the quads/hamstrings/gastroc. Punching bag is good for cardio too if you do it right.

Stick to 8-10 reps, 3 sets. That is how you will build strength and size of the muscle. You must fatigue the muscle and make microscopic tears that will heal and make the muscle stronger and bigger. Go at least 48 hours between working the muscle. Watch your diet and drink lots of water. Try to increase proteins in your diet and avoid fats/carbs. Get tons of rest.

There are a lot of correct ways to do things so the confusion is from all the possibilities out there.