Chinaman

I'm a 15 year old male in terrible shape. I'm not fat, nowhere close to fat. I'm one of the skinniest persons I know. I started running 3-4 Km on odd days and on the days I don't run I do some push-ups, crunches and sit-ups. I'm ashamed to say that I can manage only 3 sets of push-ups (10 per set), 35 crunches & 50 sit-ups. I've got a 'chicken-chest' and terrible biceps and my shoulders are not broad enough for my liking. I've got a fairly thin layer of fat masking my stomach.I'd really like to get into shape but I have limited resources : 2 dumbells and no Swiss-Ball. I'm asking for a complete (daily) workout routine with cardio , stuff the I can do with those dumbells and he recommended amouubt of pushups, pullups etc. Also, a diet with the right amount of protein, fat intake (without use of protein shakes, etc.) using protein rich foods etc. Please keep in mind that I am 15. I aslo want a decent 6-pack with a strong core.

I NEED YOUR HELP NOW ! PLEASE !?

Glory's Sun

come back in a few years