@jeremyumc This actually seems pretty low intensity. If you're gonna do a full-body split like this you should at least do 3 days of these calisthenics movements (spread out with a day's rest in between). I'd also go for 4-5 sets to failure rather than a fixed number of reps, resting roughly 2 minutes between sets. I'd also add some sort of pulling movement because the current program leaves your back completely untrained.
So what you could do is something like this:
Mon, Wed, Fri - pushups 5 sets fo failure, pullups 5 sets to failure, squats 5 sets to failure
Keep track of your reps per each set of an exercise on each day and progress by trying to do more reps each week than you did the last week.
If you want to incorporate cardio, ideally do that as a separate workout in the mornings and the calisthenics in the evening. But, if you have to combine them, do the cardio first to have the least interferance with your muscle recovery and growth from the other exercises (several studies back this up).
If you have any other questions let me know. I've been working out consistently for about 3 years now but I've made more progress naturally than many guys make in double that time because I've done ridiculous amounts of research to know how to optimize my training.
