I hope this helps
Focus on compound movements which means exercises that work multiple muscle groups. Pullups and chin ups are great for building the back muscles. Do some bodyweight squats to build the legs and core but it won't strain the back like situps and crunches do. When you do the squats do full range of motion for the most benefit out of it. You can eventually do one legged squats and that really challenges your core strength. I know this stuff because I train strength athlete kind of stuff. I also train my grip very heavily. Overhead lifts have more benefits than something like the bench press. I don't follow or do any of that bodybuilding garbage. You don't need that many exercises in your program to get in shape. Keep your workout program simple. I hope this helps
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