Run on treadmill for 20 mins @ 8:00min/mile or faster, @ 1% incline. May play with speed (i.e. drop down to 6:30/7:00/7:30 pace for a minute or 2, return to original speed, then repeat this over and over again 3 to 5 times during the run)
Lift a combination of lower and upper body:
Shoulder dumbell press: 3x12-15 @ 35 or 40lbs
Skull crushers: 3x12-15 at various weights
Leg press: 3x20-24 @ 210, then 220, then 230
Abs workout