This is stuff I've given to people before, so it should help you.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
When you've done this kind of adaption stuff for around 4-6 weeks, to get used to the biomechanics of weightlifting, then you'd be able to utilise several options.
1. Do the same 3 days a week methodology with more intensity.
2. A different 3 day a week mentality, with weights days looking like this. Legs / Biceps, Chest / Triceps, Back / Shoulders, or switch the Biceps and Shoulders around, the same Cardio
3. Do a 4 day weights split incorporating cardio, I.E. lower body, upper body + cardio, day off, lower body, upper body, cardio, day off.
4. Do a 5 day split, I.E. legs, chest + cardio, back, day off, biceps / triceps + cardio, shoulders, day off.