Bodyweight exercises are really awesome! You don't need to set them up, you don't need equipment and they can be really, really hard...and give you a really nice, lean, non-bulky body.
Coming from a martial arts background, I have done bodyweight exercises for many years and one in particular has really clicked with me: Flowfit by Scott Sonnon.
The primary reason I like it, is because it works on so many levels: it works the upper and lower body, it gives you elastic strength and stretches you, it gives you cardio and it works your body awareness.
The flowfit program
Basically you progress through 6 different exercises, starting at a very basic level 1 and ending at level 4, which is quite taxing. You do these 6 exercises one after another, 1 rep at a time. This is one circle and you do from 5-10 of these. You should aim for around 15-25 minutes of work...and that's it! You can find a lot of examples on Youtube of Flowfit: Flowfit level 3
As a total beginner you will have no problems starting at level 1 and slowly working your way up. Scott Sonnon has a really relaxed attitude towards starting training and training in general and focuses heavily on joint health and body health. So not only will you get stronger, you will also have less pain and feel better!
