I workout at lifetime fitness in Johns Creek.

I alternate for endurance and strength based on the month. This keeps me as strong as I need to be without bulking me up. 6' 180lbs.

My week:
Off on Sundays.
Mondays -mid level full body workout to wake up for the week.
tues-sat:
3 mile run to loosen up the legs. (3/4 @ 8-8.5 mph, walk 1/4 @4 mph) repeat 3x
50-100 pushups to wake up the arms, chest and abs. 50 on days I am working my chest.
25>20>15 (3 sets) pull ups to wake up the back
Stretch (bridges, splits, shoulders, etc focusing on whatever I'm working that day)
~30 min. of isometrics (handstands, pike holds, v-sits, body planks etc)
workout the specific muscle group for that day.
1 mile run @ 8mph <---(the hardest part of the workout)
stretch muscle group of the day
sauna
hot tub
shower

In the afternoon I coach, when I finish in the evening I try a light easy workout(mostly stretching and body weight drills). Its more yoga/pilates than anything else.

I used to be into all sorts of Martial Arts but my shoulders are pretty banged up from gymnastics and long workouts on the matt usually result in an immobilized joint the next day. I can still handle most of the gymnastics stuff, but the rings are horrible.

I always welcome workout partners too.