Fitness 24/7
Warmup
If your lifting weights you should be warming up your muscles and same goes for doing cardio
Exercises
3 Exercises I recommend for people to go on are bench press leg extensions and dumbbells
to do the bench press just put your hand on the bar and lift it
for leg extentions you just have extend your legs
for dumbbells you can any exercise with them you can curl them
Cool down
For cooling down I suggest walking at a low speed on a cardio for a couple of minutes and if you want can drink a protein shake after