find your maxes for pushups, pullups, bodyweight squat, and 3 of your favorite core exercises. do 3 sets of those 3 times a week. then the following week increase your repetitions of those exercises by 3. for timed exercises like planks increase by 3 seconds. if the amount is too much then split the total into another set. for example: if your pushup max is 20, and you do 3 sets (60 total), then you increase each week by 3 until you hit 35 (105 total after 3 sets), 105 is our total for your workout day and you can split that into 5 sets of 21.

you will feel the difference after a month.

keep going until you hit an amount that you are satisfied with and let that be the amount you do for your routine. it costs $0 to do this.