Bent Over Row
Seated Knee Raises
Standing Shoulder Press
You can use pairs of dumbbells, barbells or a mixture for this. Generally I pick two weights - one heavier weight for the bent-over row and a lighter one for the remaining exercises that need resistance.
Pick weights that are easy. Do not underestimate how hard this gets!
Use the Tabata protocol - i.e. 20 seconds for each exercise with 10 seconds rest between each. Do each exercise at close to maximum effort - this is why you should choose light weights. This is about muscular conditioning and fitness, not strength or hypertrophy training.
At the end of the round, take 1 minute rest. Then do another round. Repeat until the desired level of effort has been expended!
If you can do 3 of these, you are fit (in my view.)