Below is one of the simplest programs for body weight exercises and is perfect for beginners.
The exercises should be done cyclically, that is, you end the repetitions and you start the next one, until you finish them all in sequence (this is a round).
The exercises are in the order so two identical muscle groups will not be involved so you do not get tired and then you can not finish the repetitions. Your goal is to do 3 rounds of the following exercises with the repetitions mentioned and 90″ break between the rounds, but because at first you might not be able to, set it as a target to get there.
Elevated Push-ups are the good old Push-ups but now you have your hands (or your feet) at some height. 10-12 reps.
This exercise for the feet is very simple. You lie down on the floor and with your legs straight, you lift them up to a 90-degree angle. 10 reps.
Inverted Row is the exercise that is similar to the Pull-ups, with the exception that your legs are on the ground and you are leaning. 15 reps.
Bench dips is very simple exercise and can be done with your hands behind you and on a surface (eg a low table etc). 10 reps.
Squats or deep seating is a exercise that trains the feet. If you can not do the repetitions, use Box Squats, where you have a chair or a bench behind you. 20 reps.