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I'm looking for is a set of bodyweight exercises that I can do every day (I found daily routines are easier to keep than weekly routines) without injuries, while still being able to run every day, with repetition counts I don't need a lookup table for.
Does anyone know of such?
The Five Tibetans
The 7-minute workout (google for it), but I think it doesn't exercise muscles in the lower back enough.
Convict Conditioning (the first book, also a video series of the same content) is exactly what you're looking for.
Also, I do not know which is better: at first I started writing writing up on how I only recently started exercising, why I find it important that routines be daily, how after consulting an exercise physiology textbook, I found Matthew and Fox's Interval Training as a reference for regiments, and how I could not find it online, and generally, wrote something rather verbose.
Now, Matthew and Fox may be of interest to someone, but they are bound to have the same difficulties as I had, so if asking questions, should I strive more towards "The bag wants grain" or try to be verbose?