Simple, Effective AB Toning Program

Hanging Leg Raise 4 sets to failure each set
Standing Cable Crunch 3 sets 10,10,15 (using lighter or no weight on last set)
Decline-Bench Crunch 3 sets 15, 15, 20 (using lighter no weight on last set)
Oblique Crunch 3 sets to failure each set

HIIT Cardio

Kettle Bell Swings 3 sets 15 Swings per Arm.  
Run at a moderate pace for 1 min then sprint for 30 seconds. Repeat for 10 times. (Switch up by doing this on the stationary bike!)

Run Faster in 6 weeks

Everybody always wishes they were a little faster. Better Acceleration, quicker cuts, and just a more powerful athlete. If you've got at least 6 weeks to dedicate to yourself to improving, consider the acceleration training programs presented in a study published in the Journal of Strength and Conditioning Research.

Female soccer athletes engaged in 6 weeks of standard treadmill running or high-speed treadmill work that incorporated a body weight support system. A control group continued on with regular soccer training. After 12 sessions, both treadmill groups could run a 40-yard dash much faster than subjects in the control group.

Although those running on a standard treadmill built up the greatest degree knee flexor strength, they suffered a much higher rate of shin splints and foot pain compared to either of the other groups. Since 66% of players running the standard treadmill ended up hurting, you might want to consider a different type of acceleration training if your Gym doesn't have state-of-the-art equipment.

Benefits of Cables

Some People think that Free Weights (Barbells and Dumbells) are the only and absolute way to train to get results.

However,

Those weight machines that alter resistance according to the angle of force applied can accelerate your fatigue while triggering a greater release of natural hormones. Now the question becomes, do these qualities translate into greater gains? A study published in the European Journal of Applied Physiology compared variable resistance training to the constant resistance that dumbbells and barbells provide using 23 male subjects.

Testing before and after 20 weeks of training showed that, although both groups increased muscle size and strength, variable training helped subjects perform about 40% more reps to failure with dramatically increased volume compared to constant resistance. So if being able to lift more for longer is the goal, put in a couple months of variable resistance training.