Below is a full body workout with extra emphasis on core and upper body strength.
Do each exercise for the total amount of reps then immediately move to the next exercise. Once you finish 1 round, rest for 60 seconds. Do 4 total rounds to build maximum muscle and conditioning.
You can increase the challenge by not resting between rounds. After finishing your 20 triangle push ups go right back and do the x push ups. Your triceps will be in agony but they will thank you later.
You can lessen the intensity by doing fewer reps. Alternatively, you can have a brief rest between exercises. Just don’t over do it, 20 seconds is ideal. Make sure sweat doesn’t dry off.