This workout hits a lot of muscle groups at once and gives you a great workout quick. You do not need any equipment for this workout, just a small patch of floor or grass and you are good to go.
Monday, Wednesday and, Friday
Start in a plank position. Your hands under your shoulders but slightly wider. You want your hands facing forward, think of your middle finger pointing straight ahead. When you go down you want to keep your arms in closer to your body verses letting them fly away. You can do these on your closed fists with your knuckles pointing out as well. The fist option can be very helpful if you have weak wrists because it put's your wrists into a more stable position, it can also make it easier to keep your arms in close to your body verses them flying away like flapping wings. Keep your body firm. You should not have any movement in your midsection when you do this exercise, you do not want the midsection or the knees drooping. Keep your legs and glutes tight. This will help you keep your body strong and straight throughout the pushup. The only thing that should be moving is your arms, your feet are your pivot point.
Or do knee pushups.
For this exercise you want to sit back as if you were sitting back into a chair. Keep the chest up and the abs tight. Keep your heels grounded and do not let your knees go over your toes. When coming up from the squat, press through your heels and the outer edge of your feet. You will then propel yourself as high in the air as possible. If your knees are buckling or bowing during the squat then shorten your range of motion. You can always put a chair behind you so it gives you a marker of when you have reached the proper depth When you land, go straight back into the squat position.
Inchworms are interesting and different. You want to do this in a controlled manner. Depending on your flexibility you will either start with bent legs like I have in the first picture or you may have straight legs, this depends on your body and flexibility. It tends to be a good stretch in the beginning, then as you walk your hands out into the lower positions it will take your core strength to keep you controlled and stable. Your abs should be tight during this exercise. Once you have reached the end of this exercise (the plank position) you then reverse the processes by walking your hands back up into the beginning position.
This is a wide squat. You are going to take a big step to one side and then sit back just as you would in any other squat. Keep your heels grounded and do not let your knees go over your toes. When coming up from the squat, press through your heels and the outer edge of your feet. If your knees are buckling or bowing then shorten your range of motion. You can always put a chair behind you so it gives you a marker of when you have reached the proper depth, or as a way to help you feel more secure if you are new to squats. Keep the chest up and the abs tight throughout this workout.