It looks like I'll only be repeating what others have already said. Skip all the small muscle isolation workouts like triceps and biceps. I haven't done a curl or tricep extension since June and my arms are bigger than ever. I do incorporate weight training though, mainly because I enjoy it again. But I only do compound, full body lifts like the bench press, overhead press, deadlift, squat, barbell row and cleans. That's really all you need to do to build muscle all over.
As for cardio, I don't do any traditional cardio except for a long run (10k)on occasion simply because I feel like it. For the cardio portion, I'll do things like sprint intervals on the treadmill (1 minute sprint, 2 minute jog) for about 6 to 8 rounds a couple times a week. Or I'll see how fast I can do 100 Burpees (12:22 in case your wondering, working to get sub 10). Or I'll do the Dumbbell Bear
. These things are short in duration (10-20 minutes) but since you're performing at such a high intensity, it really taxes your endurance.