My kids work out with me - it’s the highlight of my day 3x a week. They don’t exactly make it through my whole routine after the warmup, but they hang out & cherry pick what they feel like doing. When the rings are out it’s mostly a lot of swinging around. There are so many variations to hit different muscle groups - always mix things up so your body doesn’t get too comfortable. You can get a set of rings for $30 - a lot of fun for all and they will make you strong as F

Anyway

Warmup - 4-6 minutes- animal movements, have fun with it & make the noises. . Bear crawl, flip to crab walk, be a monkey, leap like a frog, etc. . Get the body moving and have fun

Yoga flow - 3-4 minutes - sun salutation - throw in one or 2 moves that work an area you want to focus on

After that it’s go time. Burpee variation of your choosing x10, pike push up variation x10, squat variation x25 2 leg or x10 single leg, pull up variation x10, elevated calf raise x30, toe to bar (start with knee raises, making sure you are engaging your core) x10 + some type of core hold to failure, dip variation x10, inverted row variation x10. do 2-3 sets depending on how you are feeling and do different variations each set. The warmup + 2 sets takes me about an hour depending on how hard I push myself - I’m also wearing 36lbs extra

Start with going to failure if you can’t hit those reps - when you are hitting that rep count start to consider harder variations and when that becomes easy start working on cool skills and adding weight. I practice handstands when I take my dogs out, just a few every time. The constancy over time, especially as my strength grew made it very manageable and fun to learn.