A baseball is a great example of an internal force. The
particles holding the baseball together is an internal force. But a
baseball bat hitting the baseball is not an internal force, because
an internal force is a force exerted by one part of a structure on
another. The bat hitting the ball is an external force.
Another example is a car. The pistons pushing the rods, the axle
pushing the wheels, the wheels moving the car...etc. All these
things are internal forces working on the car because the these
things are all inside the car. But the friction created by the
wheels of the car on the ground is an external force, as is the
force holding the car up. Hope this helps!