How can I improve this wieghtless workout routine

[notamuppet]

I made a workout plan for my friend who is away and doesn't have access to a gym. Any criticism or ideas are welcome

Day 1:



5 minute jog
Russian walks, butt kicks, hip flexor stretch
6 x 10 yard sprints (1 minute rest inbetween sprints)
5 x 3 depth jumps (30 second rest inbetween sprints)http://www.youtube.com/watch?v=9Z-b5-2j5G4
4 zig zag sprints ( 1 minute rest inbetween jumps)
2 x 30 body squats ALL THE WAY DOWN (2 minute rest inbetween sprints)
3 x 5-10-5 drill (2 minute rest inbetween)
(forward/back- run forward 5 yards/backward 5 yards/forward 10 yards/backward 10 yards/forward 5 yards/backward 5 yards)
2 x 30 second Illotibial band stretch http://www.rice.edu/~jenky/sports/itband.html

Day 2:
5 minute jog
Arm circles (forward and back), neck rolls (both ways)
2 x 15 push ups (do sets of 20 if thats easy)
1 set max pushups
2 sets max pullups ( 2 minute rest inbetween)
2 x 10 dips ( 1 minute rest inbetween)
1 set max dips

Day 3:
REST

[notamuppet]

So I guess this routine is perfect? *sarcasm*

[jmd92]

Add some core workouts in there, like planks or so.

Is he trying to cut or gain?

[notamuppet]

Add some core workouts in there, like planks or so.

Is he trying to cut or gain?

Your completely right, I meant to add in sprinter sit ups and side planks on day 2.

He's doing neither. He's trying to become a better athlete. He could use to gain weight but I don't think he could make any real gains without weights.

[jmd92]

Your completely right, I meant to add in sprinter sit ups and side planks on day 2.

He's doing neither. He's trying to become a better athlete. He could use to gain weight but I don't think he could make any real gains without weights.

You can, it's just a lot harder.

If he wants to improve his stamina, have him jog more for longer distances.