Come up with your own 30 minute workout. It should contain a five minute stretch/warmup at the beggining, followed by a 20 minute exercise period that will be concluded with a 5 minute cool down period. Write down the set and repitition amounts for each activity. Lastly write a couple of sentences that describe what the results and expectations of your workout are.

1) UPPER BACK STRETCH
2) SHOULDER STRETCH
3) HAMSTRING STRETCH
4) STANDING HAMSTRING STRETCH
5) CALF STRETCH
6) HIP AND THIGH STRETCH
7) ADDUCTOR STRETCH
8) STANDING ILOPTOBIAL BAND STRETCH
9) QUADRICEPS STRETCH
10) STANDING SHIN STRETCH

Best for chest exercise: The push-up.
Best exercise for glutes: The squat.
Best exercise for abs: The bicycle manoeuvre.
Best exercise for the back: Pull-up.
Best exercise for hamstrings: Swiss ball hamstring curl.
Best exercise for upper arms: Triceps dips.
Best exercise for thighs: The lunge.
Best for waist: The side bridge.

10 each

1) UPPER BACK STRETCH
2) SHOULDER STRETCH
3) HAMSTRING STRETCH
4) STANDING HAMSTRING STRETCH
5) CALF STRETCH
6) HIP AND THIGH STRETCH
7) ADDUCTOR STRETCH
8) STANDING ILOPTOBIAL BAND STRETCH
9) QUADRICEPS STRETCH
10) STANDING SHIN STRETCH

This workout is overall a great full body work out.

Tell me if it helps
(Brainist)

Fun fact: The healthiest place in the world is in Panama.