Days 1 and 4 = shoulders, lat pull downs, bicep curls, and leg curls (hammies) with abs and calves in between sets, plus cardio
Days 2 and 5 = dumbell press and incline, triceps, push ups and leg extensions (quads)with abs and calves in between sets, plus cardio
Day 3 = abs and cardio (or rest)
Day 6 = longer cardio (or make up for any days missed during the week)
Day 7 = rest

The lifting only takes about 20-30 minutes per day and then I adjust cardio depending on available time - usually 15-45 minutes. I switch between elliptical and treadmill. I listen to GC talks when using the elliptical and watch a game while doing the treadmill.

If I have 30 minutes or fewer, I usually do cardio, unless it's been a while since I lifted or did abs.