I do a lot of flatwork, & jumping. :) I do use variety & do different things- don't want the horse getting bored.
But usually, I warm-up by trotting, doing circles, reversing, etc. I do some non-stirrup work as well from time to time, gets those leg muscles in good shape! :) I also work on transitions, from walk to canter, from canter to walk, halting, etc. Jumping, I do groundpoles, crossrails, & I jump about 3ft currently.
Sometimes I take a trailride if it's nice out. Like tonight I may go on a trailride since the weather is just awesome!
I cool down by walking a few times in the arena (if we are doing arena work). I take lessons once a week.