Follow this routine 5-6 days a week. Do the exercises in the sequence shown, without resting between exercises. There is no need to go all on out every workout - if you are sore from the previous workout, simply perform each exercise fewer times.
Push-ups - as many as you can do without excessively straining.
Deep Knee Bends - as many as you can do without excessively straining.
Push-ups - as many as you can do without excessively straining.
Toe Touches - as many as you can do without excessively straining.
To do a Push-Up, start on the floor, with your arms straight, hands slightly wider than shoulder width apart, arms straight, body and legs straight and in line with each other, feet close together, head looking straight ahead. Your entire weight should be resting on your hands and toes. Proceed to dip your body down by bending your elbows until your chest lightly touches the floor. Proceed to return to the starting position by starightening your arms. Keep your entire body stiff throughout the exercise - your arms should be doing all of the moving. Inhale on the way down, exhale while pushing up.
If you can't do a full push-up, do them on your knees, such that in the starting position, your body is resting on your hands and knees instead of your hands and feet.
To do a Deep Knee Bend, start in a standing position, feet shoulder-width apart or closer, toes slightly turned out, arms relaxed at your sides. Proceed to descend into a squat by bending your knees and rising up on your toes. Without pausing or bouncing, return to the starting position by straightening your legs and coming down off of your toes. As you descend, swing your arms out for balance. Exhale on the way down, inhale on the way up.
To do a Toe Touch, start in a standing position, and proceed to touch your toes while keeping your legs as straight as possible. Tense your stomach muscles as you go down to touch your toes, and use your butt and hamstring (back of thigh) to assist your lower back muscles on the way up. If you can't touch your toes, that's okay. Simply go down as far as you can without straining. Exhale on the way down, inhale on the way up.
Another Effective Bodyweight Routine
3-4 times a week do the following routine. If you are short on time, do the warmup, then pick 2-3 exercises and finish off with some stretches. Do each exercise until moderately fatigued, rest a minute, and repeat twice more.
Warmup - a couple of minutes of jumping jacks.
Wind Sprints - sprint as fast as you can for 10-20 seconds, and then walk for 10-20 seconds. Repeat until exhausted.
Pushups - you can do many variations - standard, close grip, knuckle, fingertip, etc.
Jump Squat - Go down into a squat, and explode up, jumping as high as you can. Repeat until exhausted.
Wrestler's Bridges - Lie down on your legs with your knees bent, and proceed to carefully arch your head and neck back until your head and feet are supporting your entire body. Hold this position until moderately fatigued, then carefully return to the starting position.
Toe Touches
Handstand Pushups - for the stronger person - Kick up into a handstand against a sturdy wall. Proceed to carefully dip your body down by bending your elbows until your head gently touches the floor. Straighten out your arms, and repeat the desired number of times.
Broad Jump - simply jump as far as you can without a running start. Repeat until exhausted.
Finish off with some shadow boxing and stretching.
"Deck of Cards" Routine
The "Deck of Cards" routine is a modification of a regimen used by Japanese wrestlers to get into shape. This routine is very effective in increasing strength, muscular endurance, and cardiovascular fitness in a relatively short amount of time.
The basic workout as performed by the Japanese, consists of assigning black cards to push-ups, and red cards to deep knee bends. The deck is shuffled, and one draws a card. If for example, a black seven is drawn, 7 push-ups are performed. Similarly, a red nine would mean 9 deep knee bends. All face cards are assigned a value of 10, aces 11, and a joker 15, 20, 25, or 30 (take you pick). A well conditioned athlete could complete the deck in about 30 minutes or less.
Different variations can be used with the above workout. For example, instead of two exercises, four can be used - one each for spades, hearts, diamonds, and clubs. An example of such a workout would be deep knee bends, push-ups, squat-thrusts, and sit-ups. You can up the intensity a bit by perfroming twice as many squats as the card value says. If you cannot get through the entire deck, it's okay. Start out by taking out the face cards, and go through the modified deck. The following week, add the four jacks, and so on and so forth until you're doing the entire deck. Beginners can start with the 2's, 3's, 4's, 5's, and 6's, every week or so adding an additional card until they are doing the entire deck.
Perform this routine 3-4 times a week with a day rest in between (you'll need it). Below are a few sample routines you can try, but feel free to make up your own. Be creative and have fun with this.
Routine 1
Push-ups
Deep Knee Bends
Routine 2
Push-ups
Sit-ups or Leg Raises
Routine 3
Push-ups
Deep Knee Bends
Sit-ups
Toe Touches
Routine 4
Push-ups
Deep Knee Bends
Front Kicks (kick your leg out in front as high as you can,
Squat-thrusts
To do a Front Kick, kick your leg straight out in front of your body as high as it will comfortably go. Repeat the desired number of times, and then repeat with the other leg.
To do a Squat Thrust, squat down, placing your hands flat on the floor. Proceed to thrust your legs back so that you are now in a push-up position (this should be a smooth movement, with both feet landing in the push-up position at the same time). Return to the starting position by hopping your legs back.