| If your main goals are to improve your conditioning and trim up, I'd go with some full-body circuit training for the most part.Even though many people overlook circuit training as being ineffective, I think they can be tailored to whatever your goals may be and are highly productive.
In the weight room, I would follow a basic push/pull/squat circuit.Choose one exercise from each and hit between 3-6 circuits of anywhere between 8-15 reps depending on the difficulty of each individual exercise.A few exercises to pick from:
Push:
bench press
incline press
overhead press
push press
dips
Pull:
pull-ups
chin-ups
bent rows (single- or double-arm)
pullovers (on bench)
inverted flyes
Squat*:
squat (dumbells on shoulders or at sides)
single-leg squat (non-working leg resting on bench)
step-ups
lunges
overhead squats
*you could also include one-arm dumbell swings or snatches in the squat category
A sample circuit could look like:
single-leg squats 10 reps per leg
bench press 10 reps
single-arm row 8 reps per side
Short circuits like the one above can be referred to as micro-circuits.You could also do a macro-circuit:
single-leg squats
bench presses
single-arm rows
single-arm snatches
push presses
inverted flyes
I'd also include outdoor circuits for your cardio work if you don't want to do just running.
An outdoor circuit can include sprints, medicine ball work and bodyweight exercises:
medicine ball recoveries
burpees
medicine ball carioca
lunges
*For medicine ball recoveries, you chest pass the ball as explosively as you can and then sprint after it and recover it.Depending upon the weight of the ball and how explosive you are, you will probably be sprinting between 10-25 meters.You then pick up the ball and repeat for the desired distance, say 100 meters or the length of a football field.
Medicine ball cariocas are something I have just started experimenting with.For these, you perform a simple carioca drill with the feet, but the ball moves in sync with the feet.These seem to target the hips as well as the core muscles.Same as medicine ball recoveries, set a specific distance for this drill.
These are just some ideas to get you started if you decide to try circuit training.  | 
