Sample Routine - 3 day No equipment Bodyweight: Intermediate

Day 1:

Patt
- Warm up with body weight squats

- Step Ups and Step Downs: 3 sets x 10 reps

- Overhead Broomstick Squat: 2 sets x 10 reps

- Bodyweight Lunge: Walking lunge for 20 steps

BICEPS
- Arm Curl with any available weight: 3 sets x 10 reps

CALVES
- Standing 2 feet calf raise: 2 sets x 10 reps

- Supported 1 leg calf raise: 2 sets x 10 reps

CONDITIONING
- Burpees: Complete as many sets as it takes to break a sweat

- Skip Rope: 1-3 minutes to begin with

STRETCHES: to end with All for 30 seconds
- Quad stretch (hand on same side leg)
- Quad Stretch (hand on opposite side leg)
- Calf stretch
- Bicep Stretch

DAY 2:

Chest:
- Push Ups to warm Up

- Incline Push Up: 3 sets x 10 reps

- Decline Push UP: 2 sets x 10 reps

SHOULDERS
- Shoulder Front Raise with Bar or weight: 2 sets x 10 reps

- Shoulder Lateral Raises with weight: 2 set x 10 reps

TRICEPS
- Tricep dips 3 sets x 10 reps

Cardio:
- Shadow Boxing & Kicking: begin with 1-3 minutes, should be 30-60 seconds constant non-stop with 30s breaks
STRETCHING
- Chest stretch:
- Deltoid Stretch:
- Tricep Stretch:

DAY 3

Low Back - Hamstrings
- Glutes Hamstring Raise: Warm up then 3 sets of 8 reps (Feet can be under any heavy object or held down by someone)

- Good Mornings: 2 sets x 8 reps (with broomstick)

Upper Back
- Sternum Pulls: 3 sets x 10 reps (Set up the broomstick between 2 chairs safely)

* Obviously feet on the ground, not on a ball. Broomstick should be safely placed between 2 solid objects
TRAPS
- Weight Shrugs: 3 sets of 10 reps (utilise bags of Wheat or buckets of water if available)

CONDITIONING:
- Hops + Side Stepping Drill: Basically complete hops for 10 meters, and then side lunge your way back to the start, repeat and side lunge back the other way
STRETCHES:
- Hamstring Stretch:
- Hug Stretch:
- Lunge Stretch:

That's it for 3 days of the week.
- You will notice I didn't include any abdominal work. As the workouts would become excessively long, its probably best to do abdominal work on the 2 days off.
- Include
* crunches
* leg raises
* Side Planks
* Static Holds:

- Supplement your training with juice and protein
- Always warm up appropriately before training, get the heart rate up and the sweat going
- Always warm up progressively for each exercise you begin with
- Use LIGHT weights to begin with, and work on slow controlled reps to get used to the form and full range of your own available motion. Do not force exercises, and don't continue if something is uncomfortable or causes pain

The above is the best I could come up with for No equipment to complete at home safely. Some weights such as can of beans or something is necessary to do some of the exercises.