it is best to do a medium amount of cardio before you lift. Do at least 20 minutes. Always stretch after! Lift, depending on you build and what you want from your lifting plan. I lift for lean muscle ( I am a triathelte). I go between two exercises at a high rep low weight. Always warmdown! DO some more cardio, even if its light! STRETCH! And remember to always vary your workouts ie. run, swim, bike, skate. Good luck and be healthy.