[normal ver]

• warm-up
• weights (bodyweight, dumbbells, etc)
• foam rolling
• cardio
• stretching/flexibility training
• warm down
• shower

[quicker ver]

• warm-up
• cardio
• stretching
• warm down
• shower

[quickest ver]

• cardio
• shower

[alternative quickest ver]

• light dumbbells
• heavier dumbbells
• shower