Strength/resistance training any particular muscle group should not be done more than every 48 hours or so -- basically three days a week. Since your body builds muscle by getting small "tears" in the fibers...which then need to heal...your body needs a rest day between workouts to repair itself properly.
I do my resistance training at home with a mix of resistance bands for things like triceps, biceps, shoulders, chest, back, etc. and "body weight" exercises like crunches, bicycle crunches, leg lifts, push ups, squats, lunges, etc. I do a full "circuit" of all the muscle groups every other day...nothing crazy, just 2 sets of 12-15 reps. It seems to work though...my husband told me I was "ripped" yesterday...kind of a joke, but I do have pretty nice definition and my tummy has an actual six pack...well four pack.
As for "off day" cardio. It doesn't really matter what you do...as long as you're moving. Hike, soccer, bike, jump rope, do some videos, walk...whatever. Moving is the key -- cardio does not have to be high intensity every day of the week to have benefits.