if you have a busy schedule and need to get things done fast, follow my full-body workout for people in a hurry series. make sure you watch the videos about the instruction of these exercises below as well.
some of these exercises are shown with different variations. make sure you watch the videos first and then do the exercises and not while you are doing them so you have a better focus on what you are doing.
warm-up and dynamic stretching:
cool-down and static stretching: https://youtu.be/w6lEw7ZqfiI
lunge: https://youtu.be/2RbzBQTcReI
shoulder raise: https://youtu.be/LIYQ5Az3Dcs
back fly or back glide: https://youtu.be/XHnYF8mNd4g
triceps kickback: https://youtu.be/8uNQn8dsub8
back row: https://youtu.be/fmkZjF7ZQrQ
biceps curl: https://youtu.be/LDvZUGC0WIE
push-up: https://youtu.be/T1__mr3TngY
make sure you do the warm-up and cool-down as well.