My usual routine:
My goal is to exercise
Every 4th week I (try to remember to) do a rest/recovery week where I scale everything back. I do an easier level on the bike and cut off 5-10 minutes on the time. For the run I cut down the time and try to run slower. For weights I cut down on weight and reps. I find the recovery weeks are great for my body and for my mind. You can't go, go, go for months on end without some rest.
Here's the summary of a workout with details below:
Cardio (bike or run)
Strength Training (cycle through three routines, below) and
Core (cycle through two routines, below)
For cardio training I alternate cycling and running:
Bike Day: 25 minutes on upright bike, Level
Running Day: Ideally outdoors for 25 minutes. If that's not possible then I do the treadmill for 3 miles, usually from 6 - 7mph, 1 degree elevation.
For core work I alternate between two routines. Those are:
Option 1: Double Crunch (6 and 8 pounds), 3 sets of 10. Leg Raises in the captain's chair, 2 sets of 8. Jackknife/Pike on the Swiss Ball, 3 sets of 10.
Option 2: Medicine Ball Exchange, 3 sets of 10. Decline bench crunches, with 15 pound weight (2 sets of 10). Plank (two sets, hold for 40 seconds each).
*I throw in some Russian Twists and good ol' fashioned situps whenever I can.
I generally don't take "breaks" between sets, instead I do core sets. But if I'm out of core work to do then I take a break. Here are the three days of strength training:
Legs & Shoulders:
Walking lunges with 12 pound dumbbells 3 sets of 8
Arnolds, 3 sets
Lateral shoulder raises with 10 pound dumbbell, 3 sets of 10
Glute Bridge/Hamstring Roll on Swiss ball, 2 sets of 12
Plie Squat with one 8 pound dumbbell, 2 sets of 12
Leg Extension machine, 2 sets at 30-35 pounds
Shoulder press, 3 sets at 20-30 pounds
Back & Biceps
Sevens with 30/20 pound bar, 2 sets of 21
Assisted pullups, 3 sets with 80 pounds assistance
Neutral Grip Pullups, 2 sets (3, 2 reps)
Band pull, 2 sets of 15
Lying hand raise, 2 sets of 15
Step bicep curl, 3 sets of increasing weight (10, 12, 15 pounds)
Seated row 3 sets of increasing weight (45, 50, 55 pounds)
Chest & Triceps
Pushups, 3 sets, 20, 15, 12 reps* (took me 10 months to build up to this)
Triceps Cable, 3 set, 35/30/25 pounds
Dumbbell chest press, 3 sets, 20/15/12 pounds
Dumbbell flys, 3 sets, 15/12/10 pounds
Lying Barbell Tricep Extensions, 10 pounds on curl bar
Bench dips, 2 sets of 10
That's it! An hour, maybe an hour and 15 and I'm done. And 99% of the time I feel great as I walk out the door of the gym!