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This guy says these are good muscle conditioning routines for those over 60 but they are perfect for beginners too. He is good to offer progressions in these exercises.
Mind you, this is about beginning muscle conditioning. It's preparation for stronger muscle movements, but this sort of thing can get your muscles ready for more challenging exertions after a month or two. All the same, you never want to quit pushups even when you get strong with bench presses.
Remember that this is about muscle conditioning. It is not a substitute for your HIIT cardio and your calisthenics.