Everything that I will post in workout hour would be something that I have been able to do in an hour or less. You should have some spare time afterwards. You can add exercises if you want! During rushed sessions, I would generally want to keep on moving. I would not drop the weights to the extent that my whole session would be cardio, but you can do a little bit less than usual just to keep yourself moving. For this specific routine #1, i threw in a couple of mini circuits. I would do two different exercises, one after the other, before i would call it a set. A sample set would be 12 reps of exercise A, ideally to be immediately followed by 10 reps of exercise B, then rest. The next set would then be another 12 reps of exercise A followed by B.
Adjust the weight so that you may do em all without considering the day as a light day or a cardio day. The availability/opportunity to circuit is subject to the number of people in your gym.
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