Hello, wanting to contribute some traffic to lemmy, I want to share my current bodyweight routine.
Based on the old Recommended Routine from /r/bodyweightfitness.
I start with basic warmup including shoulder rotations, seated reach the sky, table pose etc.
Then I do 4 sets of 30 second handstand practice, with 90 second rest time between sets.
Then I do one set of 4-5 muscle ups, since I learned them once, and want to maintain the ability to do them, while realizing that it's not the best exercise for actual training (refer to Fitness FAQ on YouTube)
The actual workout consists of 3 pairs of exercises:
8 Bar/ring pullups - 6 Pistol squats
6 Banded Nordic curls - 6 Ring dips
12 Ring horizontal rows - 15 Floor pushups
I rarely do any cool down, as the session is already long enough.
All this as 40+ y.o. with a BMI of 33 (obese according to the charts).
Edit: attempted to space things out a bit to look better as a post.