The document outlines a workout routine consisting of strength and cardio exercises. It includes 2 sets of 10 repetitions each of bicep curls, squats, press-ups, triceps kickbacks, and shoulder presses. Aerobic exercise such as running on the spot or up stairs is to be done 4 times for cardio. Stretching before and after, staying hydrated, and discontinuing if feeling dizzy are safety tips provided.