Ok, so I'm about 5,8 135 pounds, and I found this workout on the US navy seals website. The thing I like about it is that it requires no weight, no special equipment, just standard exercises.

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)


PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS


* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

SWIMMING SCHEDULE I
(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

I wonder if that will be an appropriate plan to do for someone who is 15. Maybe i might be overdoing it. I also planned to cut down the miles to a Mile every day, while resting on saturdays and sundays, instead of running so many miles. I also thought the swimming part looked really hard and Might just do swimming for 10 minutes for every week.

However the Category 2 Workout looks extremely difficult and it looks like I could hurt myself doing it.

WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

RUNNING SCHEDULE II
(M/TulTh/F/Sa)

WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week


* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

PT SCHEDULE II
(Mon/Wed/Fri)

SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS

Any advice on altering it, any changes? Comments, tips, suggestions?

Honestly I'm just looking to tone up, and gain strength.

Well, it looks great. I dont think you would be overdoing it, because i'm 15 and i do more then that a day, and i'm 5'9 115. I run about 7-10 miles a day, and do sets of pushups, situps, and pullups, every hour. But that has a set course of what to do so i think i'll start doing that, but where did you get the info?

Lol, I hope your kidding or either being sarcastic. 5,9 115lbs? Are you anorexic? 7-10 miles a day?

7-10 miles a day is tons dude...cut down and you mite gain some muscle

I think you should look at your goals vs what you're doing.

With minimal equipment you could do some
BODY BY FISH
RossTraining - Bridging The Gap Between Ordinary and Extraordinary

I like these guys because once you're doing 20, 30, 40 push ups, it's doing nil for strength and hypertrophy pretty much. But if you only weight 115 lbs, you need to eat more period.

i knew i was going to get crap if i said that.

Yes i am actually 5'9 115. And yes i run 7-10 miles a day. But here's the thing. I dont lift at all, and i have no way to go and do it even if i want to. And i'm not anorexic, but if i actually stop running to much, i gain weight in all the wrong places. Plus running like this keeps my times good. My 2 mile times are in the top 100 in the country for 13-15 year old boys. And i've won state every year for the 1 mile, in Highschool. But i'm running 7-10 for cross country this year.

And is that workout still good to do, even without the swimming? Between that, HIIT, and the occasional 10 mile run, would it be a decent workout?

Not if you want to build muscle.

wow haha 7-10 miles a day, i can see why your 115 pounds im 15 aswell but i stick to more lifting than anything to hard to make big gains while doing that much cardio, and im about 170, 5ft 11 and 8% bf, and like evolution said that workout is hopeless if you want to gain any muscle

im 15 but i look 13 im skinny not that tall and after doin pushups situps pullups the next day im hurtin all over

The part that should have been a clue was the part of the website that said "Navy Seal". Fifteen year olds should not utilize the same program designed for an adult, particularly one designed for a memeber of an elite special ops team.

Dude u r freeken skin and bones if u r 5,8 or watever and weigh 115