As many rounds as you can in 30 minutes
10 reps per exercise
* Single arm Swings (10 each arm - use a lighter weight)
*Shoulder Press (10 both arm)
*Figure of 8 (1 rep is 1 full loop)
Keep your form correct all the way through - if the weight is too heavy drop it as technique is more important how heavy you can lift.
Brace your core to build the strength and protect the back - in the swings make sure you are squeezing your glutes and contract the hamstrings on the through swing.
Any questions don't hesitate to ask :)