Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance.
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.