Hi, Lifeisablessing.
Of course.
The bodyweight routine takes me on the order of 50-60', but only because I also go through an ample warm-u and a lengthy cool-down stretch.
Either one, just like the bodyweight stuff, I learnt by Googling.
Not rocket science, and, in time, you get more attentive to form (YTube) and come to understand the exercises better.
So, the bodyweight workout itself follows, but I'd look at videos to get good pointers on form.
My 'routine' has nothing special about it. It's just a relatively well-rounded series of exercises.
And, if I may, I wouldn't stick to anything as my sole workout.
This would spell monotony, unbalanced training and, without meaning to alarm, repetitive stress injury.
The main way I change it up is by practicing three different activities: bodyweight, cardio and yoga.
Much of the time, I simply follow YTube videos.
I browse through them, and pick those that seem promising.
Once I actually do the video, I edit the bookmark to include my assessment, thus setting up a stock of many videos.
As far as bodyweight videos go, the Fitness Blender channel might make for a good start, but you'll find your own, if you choose to.
A key reason to watch instructional videos on individual exercises is that often you get safety guidelines, too.
Essential and to be taken with utmost seriousness, esp by this 58-year-old.
OK, routine.
10 reps each of the following 8 exercises:
* push-ups - 5 pike push-up, 5 diamond push-ups.
* rows - I use a sheet hung on a pull-up bar to do those. Some use the edge of a table, etc. Look up 'bodyweight rows' on YTube, if necessary.
* Squats - 5 supported pistol-squats, 5 slow ones with a hold at the bottom.
* Abs - 5 or 10 leg raises (hanging of a bar). If only 5, 5 boat pose with slow lowering of torso and legs, then rising back to boat.
* Lunges - forward or back, slow and holding the lunge, or single-leg lunges - several variations and easy to find by Googling/YTubing just that on any familiar, classic exercise: lunge variations, etc.
* bridge - 5 single-legged glute bridges, count of 5 (yoga) wheel pose (full bridge).
* Dips - single-legged, on chair.
* side planks - 30 seconds each side, leg and arm raised.
The warm-up is too rich for here, but, in no particular order, includes box jumps, mountain climbers, burpees, single-leg Romanian deadlifts, Turkish get-up, hanging off the bar, back bends (as in yoga locust or others), wall-supported handstand and inchworms.
I mention those as contributing to strength work, rounding up the panel of muscle groups trained and raising heart rate.
Note that the exercises are ordered such that different body parts are working in successive exercises.
You could come up with your own selection and order after a while.
This is shorthand, but I can't really do this in any greater detail here.
And, though you're kind enough to ask me, I'm no expert, and I'd put the time and go to the source.
It's a whole, beautiful and rich world, and the discovery is mind-broadening and fun.
As an example, I've posted my favourite YTube yoga channels on the forum:
https://everydaysystems.com/bb/viewtopi ... urite+yoga
All of this I report with some wistfulness, as, for a week now, I've had pain in my hamstring.
It's persistent and won't go away, and I need to consult.
I'm beginning to dread a long active rest period, though.
Have you begun a daily check-in, by the way?
At meals only eat.
Only eat at meals.