The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked.
The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak.
For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands.
Pull day - tough to do without bands or a bar:
3 x 12 Chin-ups (fingers facing you)
3 x 12 pull ups (fingers away from you)
Then I used a 5 gallon water jug for one arm dumbbell rows
Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.
Some people seem to motivate themselves to continue exercising by having a formal, day-by-day routine, and many online sources try to meet that need by offering programs with specific sequences and numbers of exercises. In my case, I found that I prefer trying out various exercises and then using what works for me. Fortunately, there are a lot of good ideas available online to choose from.
not a book, video or article per se but https://old.reddit.com/r/bodyweightfitness/ is a really great resource in case readers here aren't already aware of it. Their RR is a good routine to start with, but the subreddit in general contains lots of resources that are pretty useful including books, video, articles
