I do a 5 min warm up on the treadmill. Then do 2 sets of each arm exercise using 5lb weights. I get back on the treadmill between each set for 1 min changing up the speed each time. And end w/ a 5 minute walk for a cool down. About 40 minutes total. Probably take 10 seconds between change-ups.
Sweat and Strengthen! 45-Minute Printable Cardio-and-Toning Workout
I got a TRX for my house because I love how this simple system takes my bodyweight workouts to the next level! Get my favorite leg and booty workout! They have them at a lot of gyms, and if you want to put one in your house you can order one on Amazon. I love mixing up my workout programs throughout the year, and after 8 weeks of lifting I wanted to give my joints a break and focus back on calisthenics.