so im trying to get into my schools rugby team which is really tough, and i figured i should work out or I wont get in. ATM im pretty skinny and weigh 60 kg and uptill now only ever relied on my speed and skill in rugby but evidently i need to get stronger. Iv been to the gym and benching 40 kg pretty easily, (i kno its not that much) and i was wondering if any one had a daily work out regime that didnt involve weights other than two 5kg which i have at home. Also any tips will be appreciated.so im trying to get into my schools rugby team which is really tough, and i figured i should work out or I wont get in. ATM im pretty skinny and weigh 60 kg and uptill now only ever relied on my speed and skill in rugby but evidently i need to get stronger. Iv been to the gym and benching 40 kg pretty easily, (i kno its not that much) and i was wondering if any one had a daily work out regime that didnt involve weights other than two 5kg which i have at home. Also any tips will be appreciated.

At practice for my schools rugby team we do a run we do laps of the school run about 2km Then fitness do 3 sets of these pillers for 1 min 15 push ups 10 split squats 10 jump squats 15 berpies do that every day also a longer run if your not doing any drills go for a 10k run instead of a 2k

Push day, Pull day, Leg day. Monday, Wednesday, Friday. Cardio in between workout days. ( Don't have to do cardio if you have practice but still workout on same days as practice, practice isn't enough. )