hey mate, get into it, push ups, pull ups, sit ups, dips, squats, lunges, calf raises
do 4 sets of each of these until failure, (so if u can do 20 do 20, if u can only get out 5 just do that, rest for 45 secs, and do again, 4 times = 4 sets)
28 sets all up, most of my work outs are about 30 sets approx.
work outs take 1 hour to 1.5 hours a day for me but i do bench and bent over rows dead lifts as well.
i do it all from home i went to the gym for years and realized i didnt need it, i also spent 20 mins at least driving to and from and 20 mins preparing to leave the gym or go to the gym each day, now i just walk onto my verandah and do it, saving money and time and closer to loved ones
also nutrition is very important i have being studying nutrition and all forms of exersize that are out there and how it is all used. whether it is power lifting, body building, weight loss, boxing all kinds u name it, HIIT, or stretching, yoga.
the list goes on.
whether it is vegan or carnivore, mediteranian or vegetarien.
ive looked at alot of stuff, i will admit i wasted alot of my 18 to 22 years old so 4 years smoking bowls with mates out of highschool. but i moved away and now i dont have the distractions, u can do it in home town but u need to learn to do you, dont get influenced by family or friends to eat shit and drink crap whether its soda or alcohol.
u need to figure out your goals, talk to professionals whether it be online or in person it doesnt matter, to figure out the steps, u need to actually consistently every day do the work and make the sacrifice and 100% u will acheive your goals, if u are not ready u will not reach them, u will likely fail and waste alot of time like me and so many others, the key around this and to hit goals qucikly and not wasste time is to remain 100% focused, dedicated, every single day, if u cant train because your sore, go for that hour walk, get a soccer ball and go kick it at the oval for a hour it flys by, have a joint and go kick some footys and get into it.
personal message me, send me a photo of your body so i can have a idea of what your capapable of along with your goals and photo or name of who u wanna look like and i will give a diet plan and a work out plan that is unique and designed for you.
trust me its not that hard ay. anyways mate i hope u make the positive changes in your life, health and fitness is underrated. good for mental health also and u get higher when u get high hahaha