Keep in mind that it's important to tailor any workout routine to your fitness level and goals. If you're new to exercise or have any existing health concerns, it's always a good idea to consult with a healthcare professional or fitness expert before starting a new workout program. Here's a general full-body workout routine with three upper body, three lower body, and three core exercises:

This workout routine is perfect for a busy schedule and only requires 3 INTENSE hours a week. Make sure you rest for at least a minute between each set.

EASY 5 MINUTE WARM UP ROUTINE:

1. Jumping Jacks (1 minute):

• Stand with your feet together and arms at your sides.
• Jump and spread your legs while raising your arms overhead.
• Jump back to the starting position and repeat.

2. Arm Circles (1 minute):

• Extend your arms to the sides.
• Make small circles with your arms, gradually increasing the size.
• After 30 seconds, reverse the direction of the circles.

3. High Knees (1 minute):

• Stand with your feet hip-width apart.
• Lift your knees toward your chest, alternating legs rapidly.
• Use your arms to create a running motion.

4. Leg Swings (1 minute):

• Hold onto a sturdy surface (like a wall or railing) for balance.
• Swing one leg forward and backward in a controlled manner.
• After 30 seconds, switch to the other leg.

5. Torso Twists (1 minute):

• Stand with your feet shoulder-width apart.
• Twist your torso side to side, keeping your hips facing forward.
• Let your arms swing naturally with the movement.

MAIN WORKOUT ROUTINE:

MONDAY - Upper Body:

1. Push-Ups:

   • Targets: Chest, shoulders, triceps, and core.
   • Sets/Reps: 3 sets of 10-15 reps.

2. Bent-Over Rows:

   • Targets: Upper back, lats, and biceps.
   • Equipment: Dumbbells or a barbell.
   • Sets/Reps: 3 sets of 10-12 reps.

3. Overhead Shoulder Press:

   • Targets: Shoulders and triceps.
   • Equipment: Dumbbells or a barbell.
   • Sets/Reps: 3 sets of 12-15 reps.

WEDNESDAY - Lower Body:

1. Squats:

   • Targets: Quadriceps, hamstrings, glutes, and core.
   • Equipment: Bodyweight or with added resistance (barbell, dumbbells, or resistance bands).
   • Sets/Reps: 4 sets of 10-12 reps.

2. Deadlifts:

   • Targets: Hamstrings, glutes, lower and upper back.
   • Equipment: Barbell or dumbbells.
   • Sets/Reps: 3 sets of 8-10 reps.

3. Lunges:

   • Targets: Quadriceps, hamstrings, glutes, and calves.
   • Equipment: Bodyweight or with added resistance.
   • Sets/Reps: 3 sets of 12 steps per leg.

FRIDAY - Core:

1. Plank:

   • Targets: Abdominals, lower back, and shoulders.
   • Sets/Duration: 3 sets, hold for 30-60 seconds.

2. Russian Twists:

   • Targets: Obliques and core.
   • Equipment: Bodyweight or holding a weight.
   • Sets/Reps: 3 sets of 20 twists (10 each side).

3. Hanging Leg Raises:

   • Targets: Lower abs.
   • Equipment: Pull-up bar.
   • Sets/Reps: 3 sets of 12-15 reps.

Remember to warm up before starting your workout and cool down afterward. Listen to your body, start with lighter weights if needed, and progressively increase intensity as your strength improves. Adjust the sets and reps based on your fitness level and goals.