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Monday: Cardio and Upper-Body Weight Training

Focused on Health - February 2010

Equipment needed: weighted dumbbells and resistance band

If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.

Step 1: Cardio
15 minutes
Walk briskly at 3.5 miles per hour. Follow these tips to get the most out of your workout:

  • Keep your chin up and look forward. Your neck, shoulders and back should be relaxed.
  • Walk smoothly. Roll your foot from heel to toe. Avoid crashing your heels to the ground. 
  • Swing your arms as you walk to increase the intensity of your walking.
  • Tighten your abdominals. Keep your back straight. Tuck your pelvis in slightly.
  • Think of your walk as having three parts: start with 5 minutes of slow walking, then increase your pace (walking uphill requires more effort), and end with 5 minutes of slower walking.

Step 2: Bicep Curlbicep curl
1 set of 12

  • Hold weights with your palms facing out, elbows next to the body. 
  • Bend your elbows and curl the weights toward your shoulders without moving your elbows away from your body.  Lower your arms and repeat.

Advanced option: Do 3 sets of 12.

View Video 

Step 3: Tricep Extensions
1 set of 12

  • Position one dumbbell overhead with both hands under the inner plate.
  • With your elbows overhead, lower your forearms behind your upper arms by flexing your elbows.
  • Raise the dumbbell overhead by extending your elbows.

View Video

Advanced option: Tricep Dip with Chairtricep extension

3 sets of 12

  • Sit on a bench or chair.
  • Begin with your hands next to or slightly under your hips.
  • Lift up on to your hands and bring your hips forward.
  • Bend your elbows (no lower than 90 degrees) and lower your hips down, keeping them very close to the chair.
  • Push back up without locking your elbows.

View Video 

Step 4: Shoulder Pressshoulder press
1 set of 12

  • Perform this exercise seated or in standing position.
  • Hold each dumbbell next to your ear and keep your elbows at shoulder level, palms facing forward.
  • Press the dumbbells straight up and at arm's length overhead.
  • Lower the weights slowly back to the starting position.
  • Exhale and tighten your abs when lifting, inhale when lowering.

Advanced option: Do 3 sets of 12.

View Video 

Step 5: Front Raisefront raise
1 set of 12

  • Stand with your feet hip-width apart, knees slightly bent and put the resistance band under your right foot.
  • Start with your hand resting on your thighs.
  • With your elbows slightly bent, slowly raise your hands out in front of you until they are just above shoulder height.
  • At the same speed, lower your hands back down to your thighs.

Advanced option: Do 3 sets of 12.

View Video 

Step 6: Stretching
10 - 15 minutes

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.


© 2014 The University of Texas MD Anderson Cancer Center