Today's WoTD (Workout of the Day) is a mix of strength and cardio, the only equipment you need it s a set of dumbells and a treadmill if you don't feel brave enough to do sprints in the open.
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Exercise 1 200mtr Sprint

Exercise 2 Single Arm Dumbbell Jerk x 3

[ame=http://www.youtube.com/watch?v=5ENtGkhHcbU]YouTube - Dumbbell Jerk[/ame]

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Keep the rest between each exercise to a minimum and a rest break of 60-90 seconds between each circuit. When doing the Either doing the Single Arm Dumbbell Jerks switch arms on each rep or do 3 reps with each arm. Try to do 8 rounds of this circuit increasing the weight of the Single Arm Dumbbell Jerks every round.