When exercising you want to perform the cardio part of your workout before your resistance training (RT) exercises. The reason for this is, is because it helps to 1. warm up your muscles well before you lift, and 2. it does not fatigue your muscles as much as RT does beforehand.
Can you do RT and then cardio right after?
I would recommend not to. When you perform RT you are injuring the muscles, in a good way, and the muscles are not only fatigued after your RT exercises giving you low energy to perform for your cardio, but you also need adequate rest, at least 4 hours to allow for those muscles to partially repair.
RT Exercise Order:
When doing RT exercises you want to keep in mind of what exercises are hard to execute, where you are needing more motor units to lift heavy weight and need to use that conserved energy. Your harder exercises, such as olympic lifts, example: Barbell Clean, should be performed completely before doing an exercise that isolates a muscle group or needs less energy and motor units such as a Two Arm Row.
Breaking Up:
When doing Circuit training, exercises one after the other, perhaps with intermittent cardio in between, you want to break up lower body and upper body exercise if they are right after one another due to giving your muscles the appropriate amount of rest needed within that specific muscle group.
Come use your expertise on specific order of exercise at FloMotion Studio with either our FitCamp or BodyScuplt classes.
