This workout combines both an upper body workout with cardio.
Do each strength exercise for 12 reps for 3 sets – pretty straight forward. When you get to the cardio, get on the bike, elliptical, or treadmill, and go for 5 minutes. You can use the same piece of equipment for each 5 minute interval, or change it up and use a different one each time.
Below I've listed descriptions for all the exercises just in case you're not familiar with any of them.
Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Lat pulldown // Sitting at a lat pulldown, adjust the leg pads to make sure it's at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then entend them back out to the starting position.
Bent over rows // With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Med ball slams // With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.
Overhead press // Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Chest press // With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Tricep dips // Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
Bicep curls // Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Chest flyes // With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.
Front shoulder raises // With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they're at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.
Hammer curls // Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.
Cable machine rows // Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout for you.