Warm-Up: Begin with a dynamic warm-up to increase blood flow and prepare your muscles for the upcoming workout. This can include light jogging, jumping jacks, arm circles, leg swings, and dynamic stretches.

Squats: Squats are a compound exercise that targets the lower body, including the quadriceps, hamstrings, and glutes. Start with your feet hip-width apart, lower your hips back and down as if sitting in a chair, and keep your knees tracking over your toes. Aim for 2-3 sets of 10-12 repetitions.

Push-Ups: Push-ups work the chest, shoulders, triceps, and core. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward the ground while maintaining a straight line from head to heels, then push back up. Modify with knee push-ups if needed. Aim for 2-3 sets of 8-12 repetitions.

Bent-Over Rows: Bent-over rows target the upper back and biceps. Holding a dumbbell or other weighted item in each hand, stand with your feet hip-width apart, and bend forward at your hips and maintain your back straight. Pull the weights toward your body, squeezing your shoulder blades together. Aim for 2-3 sets of 10-12 repetitions.

Lunges: Lunges are a great exercise for the lower body, targeting the quadriceps, hamstrings, and glutes. Start by stepping forward with one leg and lowering your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg. Aim for 2-3 sets of ten to twelve reps per leg.

Overhead Press: This exercise works your shoulders and triceps.

 Stand with your feet shoulder-width apart, hold a dumbbell or barbell at shoulder level, and press the weight overhead while keeping your core engaged. Lower the weight back to shoulder level and repeat. Aim for 2-3 sets of 8-12 repetitions.

Plank: Planks engage the core, including the abs, obliques, and lower back. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line. Hold this position while maintaining proper alignment and engaging your core. Aim for 2-3 sets of 30-60 seconds.

Glute Bridges: These exercises work the glutes and hamstrings. Lie on your back, legs bent, feet flat on the floor. Raise your hips off the surface with your heels, squeezing the glutes at the top, and then bring your back down. Aim for 2-3 sets of 10-12 repetitions.

Bicep Curls: Bicep curls target the biceps. Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and curl the weights toward your shoulders while keeping your elbows close to your sides. Lower the weights back down and repeat. Aim for 2-3 sets of 10-12 repetitions.

Cool-Down and Stretch: Finish your workout with a cooldown period to gradually bring your heart rate down. Perform static stretches to improve flexibility and prevent muscle tightness.

When starting a full-body workout routine, it’s essential to listen to your body, start with lighter weights or modifications if needed, and gradually increase intensity over time. Aim for 2-3 workouts per week, allowing for rest days in between to promote muscle recovery. As you progress, you can add additional exercises, increase weights, or adjust the number of sets and repetitions to continue challenging your body.

Remember to maintain proper form throughout each exercise, breathe consistently, and stay hydrated. If you’re unsure about proper technique or want to ensure a safe and effective workout, consider consulting a fitness professional or personal trainer for guidance.