The exercises are as follows:
Reverse lunge (you can start without dumbbells)
Hip bridges with stability ball (can just place feet on ground if you do not have a ball)
Single arm row w/dumbbell
Box jumps (start low)
Bobby recommends 4 sets of 8 repetitions of each exercise. Do less if that's too much.
If you have any questions, you can submit them in the "Comments" section and Bobby or I will respond. If this is completely new to you, take your time. Don't be afraid to underdo. If you have a big race coming up, best to wait until after the race before integrating this workout.
Also, if you have absolutely no experience with these sort of exercises, you might want to hire someone like Bobby just to get off on the right foot...so to speak.
The video below has a quick demo of each exercise.