1 day rest between every session is a good idea

Week 1 (upper body)

day 1
10 push up

25 air punch

1min rest

15 push up

day 2
15 burpees

20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

day 3
15 push up

1min rest

15 chair push up

1min rest

10 inclined push up

Week 2 (abs)

day 1
30 crunch

30 sec rest

10 reversed crunch

day 2
15 reversed crunch

30sec rest

20 leg up crunch

day 3
10 shoulder to knee (1 is both knee)

15 reversed crunch

1min rest

20 crunch

Week 3 (upper body 2)

day 1
15 chair push up

30sec rest

25 air punch

day 2
20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

30 sec rest

20 push up

day 3
15 inclined push up

1min rest

20 burpees

Week 4 (full body)

day 1
20 squat punch

1min rest

50 burpees

1min rest

15 inclined push up

day 2
15 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

30sec rest

20 punch crunch

day 3
20 squat

30 sec rest

20 weigt lunges

1min rest

10 push up