The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked.
The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak.
For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands.
Sample push day: 3 x 12 tricep push-ups https://www.youtube.com/watch?v=rrq4_y_5vnA 3 x 12 wide grip push ups https://www.youtube.com/watch?v=rr6eFNNDQdU 3 x 12 pike push-ups (shoulders) https://www.youtube.com/watch?v=sposDXWEB0A
Push-ups with a hold for 3 seconds
With bands: Chest press https://www.youtube.com/watch?v=j3ccNPK-P4U Triceps https://www.youtube.com/watch?v=vCJaO-hCO2M
Pull day - tough to do without bands or a bar: 3 x 12 Chin-ups (fingers facing you) 3 x 12 pull ups (fingers away from you) Then I used a 5 gallon water jug for one arm dumbbell rows
Bands: This is a good video on back exercises for the bands https://www.youtube.com/watch?v=1-9f_tULVVo
Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.