Where to Start?
Before doing any workout, warming up is very important. Common warm-ups include jumping jacks, fast walking, or marching in place. The point of doing this is to get your blood circulating through your body and muscles and to raise your body temperature to get ready for more intensity. This process will normally take about 10 minutes to get to the ideal point. If you don't do this, you will greatly increase the chance of hurting yourself because your body will not be ready. When you feel like your body is warm, next is to stretch the muscles that you are planning to work out. Hold each stretch for about 30 seconds repeat each stretch at least two times. When you are all stretched out, it's time to get to work!
The following exercises are some of the best at using your body weight to target the most muscles for optimum results. For beginners, DO NOT try to push your self too hard. It's very important to get a feel for how your body will react before moving up to the next level. At all points during the exercises, listen to what your body is telling you. If you can only do a certain number, it's no problem. You'll get'em next time.
Start by performing 2 sets of 10 repetitions of each exercise, and increase the sets as you are able.
Lay on your chest with your palms on the ground outside and even with your shoulders. Keep your body straight like a board, and push up. You will feel this in your triceps, shoulders, chest and back. This is one of the greatest exercises for working your upper body. Perform as many as you can, while taking at least a 30 second rest interval between. To mix it up a little bit, feel free to move your hands out wider, and this will concentrate more on your chest muscles (pectorals). If you bring your hands closer together it will work more your triceps.
The squat is a great exercise that encompasses many muscles in your lower body. Start with your feet just a little bit pointed to the outside, about shoulder width apart. Now, keeping your feet in the same place squat down as far as you feel comfortable. Make sure to not let your knees go over and past your toes as this is bad form. Also make sure to keep your whole foot on the ground and to push through your heels---not your toes. Squatting works your quadriceps, hamstrings, glutes, and a few others.
Having a strong core is crucial for good balance and posture, therefore should not be underestimated. To work your abs, start by laying on your back, with your head and the bottoms of your feet on the ground. With your hands on the back of your head, use your stomach muscles to pull yourself up to your knees. This counts as one repetition.
Cool it Down...
What a workout! After those exercises, it's important to take a few minutes to cool your body down. Doing this can cause you to be much less sore tomorrow. For cooling down I will recommend taking 5-10 minutes to stretch out the all the muscles you just worked.
CONGRATULATIONS! YOU DID IT! KEEP IT UP!