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.
Sample push day: 3 x 12 tricep push-ups https://www.youtube.com/watch?v=rrq4_y_5vnA 3 x 12 wide grip push ups https://www.youtube.com/watch?v=rr6eFNNDQdU 3 x 12 pike push-ups (shoulders) https://www.youtube.com/watch?v=sposDXWEB0A
Push-ups with a hold for 3 seconds
With bands: Chest press https://www.youtube.com/watch?v=j3ccNPK-P4U Triceps https://www.youtube.com/watch?v=vCJaO-hCO2M
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
Bands: This is a good video on back exercises for the bands https://www.youtube.com/watch?v=1-9f_tULVVo
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.
https://www.youtube.com/c/RedefiningStrengthCostaMesa/videos
I also like Animal Flow, which I've been doing for nearly ten years:
https://www.youtube.com/watch?v=n2a4LrHunsI
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.
They’re excellent. I highly recommend them. You can get more done at home than in the time it would take you to drive to the gym and park.
Once Covid forced my startup to WFH, I started doing body weight exercise and using some cheap resistance bands I bought when I would have otherwise been commuting. Previously, I’d been a runner doing 3ish runs a week. I can’t tell you how much more energy and mental focus I have now that I’ve put on more muscle and am stronger.
The biggest change I made to get into the habit as a founder was giving myself the mental permission to work out instead of feeling like I should be working. And I’ve found that even with the time dedicated to exercise, I tend to get more done because I’m more focused. Lowering the barrier to entry with home equipment really helped me.