In my opinion the following are the most effective exercises that encompass all the muscles of your body and they promote functionality:
1) Push-ups( Chest, triceps, fore shoulders)
2) Squats( legs - quads, hammies, glutes & calves)
3) Chin-ups( Back - Lats, biceps, middle traps, rear shoulders)
4) Handstand push-ups( Shoulders, upper traps, triceps)
5) Plank( Core - abdominals, obliques)
Ensure that all the above exercises are executed using 100% correct technique. Start light and gradually work your way up to heavy.

1) cup of cooked oats for consistency
2) 1 banana to add to consistency
3) 1/2 tin coconut cream/ milk
4) 1/4 cup grounded raw cashews
5) 1/4 cup grounded raw almonds
6) tablespoon of flaxseed
7) 1/2 tablesppon of hemp powder
8) cup of frozen berries
9) cup of water

Add all ingredients and blend until smooth. If too thick add water.

Nuts, seeds and hemp are good source of protein.

It is delicious.