If you dont mind can any of you that is willing help me with my training...can you help put one together for me which consist of good cardio and weight lifting???would very much appreciate it..

Hey

I think it is really important to remember a good all round program that gets the whole body working as it should.

Kettlebells and great way of getting both a cardio, muscle building and full on conditioning...
Basic lifts like kettlebells swings, front squat, cleans, jerks and snatches combined for a 10 reps for 10 minutes non-stop would be a great start.

I hope that of some help to you.

God Speed

hey any feedback that consists of a workout with cardio is gud..thanx bro

For free? JK

You can find everything that you need on this site mate, do some research or pick up NROL or something.