Bodyweight and Dumbbell Exercises

Perform this workout three times each week. On days off, perform 20 pushups, 20 dumbbell rows each arm, and 20 bodyweight squats.
Rest for 45 seconds between sets and 1 minute between exercises.
… Hip-Lift Alternating Floor Press…. Dumbbell Romanian Deadlift to Row…. Half Getup to Hip Lift and Press.