This is an easy-to-do and very effective upper body workout. You can modify reps and form as needed for + or - work.
Push/Press (Upper) Body Weight Workout
3 Circuits of 4 exercises, 8:00, rest 2:00 between circuits = 30:00 Total
Full Push Up x 10
Side Lying Tricep Push Up x 12/side
Side Bridge Elbow to Knee Crunch Alternating Sides x 12
Single Arm Press Up to Pike (I have modify this from knees!) x 12/side
Remember to keep your core engaged completely during exercise! This is especially difficult for me on the eccentric phase of the Single Arm Press Up.
It looks easy written down but it was challenging for me. This is Day 3, my last burn before a rest day, and boy I am jello now.
Give it a try and enjoy!