Take what you already know and keep building on it. Take stock of what your exercise experience has been over the years, pay attention to how your body is feeling, and work on developing exercises for YOU. These moves will not be for everybody, so practice at your own risk. If you have questions or concerns, please don’t hesitate to reach out before experimenting.
Three baseline moves here: step-back kneeling lunges, squat, and pushup. Three sets in a row of the same exercise, each set going for more range of motion while slowing down the tempo. Great for a quick one at home, office, or the gym. Make sure you can master these ones for bodyweight strength and flexibility!