You'll need weights suitable for biceps curls and bent rows. And if you're working on a hard floor, you might want a mat of sorts. You'll also want a clock or timer nearby as this workout is based on time instead of repetitions.
Why take this approach? It gives you wiggle room to really push yourself for 20 minutes straight, sandwiched in between a warm-up and cool-down. There's nothing wrong with working by repetition, and you absolutely can tweak this workout to take that approach, but I challenge you to work by time and count your repetitions. You might find yourself capable of going beyond the typical 12- or 15-rep approach.
As always, be sure to check with your doctor before beginning any new exercise programs. And please, work at your level. Safety first, friends! If you need any modifications, feel free to send an email to tara (at) adailydoseoffit (dot) com.
Wide Squats with Biceps Curls: Squat down with your arms extended down, and as you stand back up, perform the biceps curl.
Weighted Triceps Dips: Place the weight of your choice in your lap, parallel with your legs, and perform standard triceps dips. If the weight is too much for you, dip without it.
Single-Leg Abductions to the Side: Shift your weight to your left leg and extend your right leg out to the side. Without leaning further to the left, lift and lower your leg to a height that works for you. Keep your toes pointing forward. Switch and repeat.
Question: Do you prefer quick/fast/short workouts, or would you rather take your time with each individual exercise?