This is a follow-along muscular strengthening routine with exercises chosen specifically to get you maximum results in minimal time:

Bent-Leg Deadlifts — hamstrings, back of body, core.

Single-Leg Romanian Deadlifts — posterior chain, core, balance/kinesthetic awareness. 

Swings — snap hips for gluteal strengthening, fast-twitch muscle fibers in lower body and core.

Presses — pecs, triceps, core, shoulder stability.

Curl — biceps, brachioradialis (forearm), bracialis (inner biceps) with 3 palm positions.

Bent-Over Rows — lats, back, biceps, core.