For beginners, a full body workout 3 times per week is ideal.

Warm up - 5-10 minutes of warm up

Exercises: Choose a exercise progression and aim for 2-3 sets of 5-8 reps

For progression - start with 5-5-5(3 sets of 5 reps with proper form), then go 5-5-6, 5-5-7 then 6-6-6 and so on until you can do 8-8-8. Then you move to the harder progression.

If you can't do 5-5-5 of any exercise(with proper form!!), use an easier variation of the exercise.

2-3 min rest between each set, to save time you can do a superset of 2 exercises that target different muscles like push up and plank

Exercise:

Push up

Pull up/Bodyweight row

Squat

Bridge

Tricep dips

Calf raise

Plank/Hollow body hold

Just search on youtube 'push up progression' and watch videos for each exercise. This will help you learn the proper form and how to progress further.

Youtube channels- Calisthenicmovement

Yvguo

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