Hi all,

I am new to this forum and have been mainly doing cardio (running, swimming) along with some push-ups and a few dumbbell workouts mainly out of Men's Health for the past 5 years. My workout goals are to keep my workouts diverse and I'm mainly reliant on exercising to maintain mental health.

I have started to incorporate some other exercises and was hoping to get some feedback on whether I was overdoing anything.

3 days a week - Running app. 3 miles plus and and doing about 75 Burpees with a Medicine Ball (the latter to reduce some of my mileage and wear and tear on knees)

3 days a week- Battle Rope, Iron Gym (pull-ups, push-ups, ab lifts, dips), Medicine Ball Ab workout (crunches, sit-ups, squats, etc.), then lunges and squats to work lower body

1 day a week - rest or light yoga

Does this seem like I'm overworking any muscles? I'm noticing my triceps and biceps are very tight after doing these?
What would you suggest for a warm-up for either of these workouts? How about cooling down?

Thanks very much for any help on this!