Exercise 1: Barbell front lunge
You can either use a rack or clean the barbell to the starting position, wrists back, barbell at your fingertips and resting on your shoulders. The key is to keep your elbows high (shoulder level) throughout the move. Perform the lunge on one side finishing your reps and switch legs and repeat on the other side.
Exercise 2: Curl to shoulder press
First, curl the weight using your biceps. With the barbell at shoulder height, press the weight straight overhead keeping your core tight and heels on the floor.
Exercise 1: Barbell back squat
Starting by sitting back (not down), keep your back straight (looking straight ahead), lower yourself to 90 degrees or lower. Stand back up pushing through your heels.
Exercise 2: Walking push-up
Perform a pushup with your feet close together. For the next one, move your feet slightly apart to “walk” the push up to one side (see next photo). Perform the pushup and then move your feet together moving towards one side to perform another push-up with your feet together. Keep your core tight at all times. Perform half of the reps moving towards one side and the other half towards the other side. When moving to each side make sure that you don’t lift your hips. Maintain form at all times.
Do this routine 2 or 3 times a day leaving one day in between or more if you need to. Appropriate rest is critical to avoid overtraining.