This is what I sometimes do when riding my bicycle in order to get some upper body work in and give my butt a rest.  Joggers, walkers, along with cyclists can use this.

I ride my bike for 6 minutes get off and do 6 exercises, 12 reps ea. (In these photos I am using two mini bands) Get back on my bike and ride for another 6 minutes, and repeat the exercises and reps.  I do it 4 times.  YOU can adjust this program any way you want.  Walk or jog 10 minutes and then do the routine.. You will be surprised. I suggest getting the mini gym plus (see ordering page).  You get the "mini gym plus" (two mini bands, door straps and instructions PLUS a Jump Stretch light band for $45.00.)

BUY NOW !

A modified work out for mall walkers would be walk one lap of the mall and use one mini band and complete all exercises except for the rowing.  You make the call on how many laps, etc. Not only will you get your cardio vascular you will be getting much needed variable resistance training ..

For an up tempo work out move quickly between movements with no stopping.  Keep movements under control.. Do not let the band control you, you control the band.    

Give the 6-6-12 times 4 under 45 minutes a try!

Below left to right:  military press, upright row, curl. 2nd row: standing bench press, fly, shoulder shrugs.  3rd row.  Shrug, rowing.  Depending on your strength you can use 2 mini's and light band especially with the curl, and row..  The military press is a monster with anything more than a light band.