3 sets of the following:
Treadmill-7:00-10:00 min  in duration. (Speed=2.5-4.0 Mph, Incline=10%-15%)
Jump Rope-1:00 in duration.
*Up-downs-10 reps
**Crunch w/Medicine Ball- 25 reps

Once you've tried this, let us know what you think by leavinga comment!

       
*Up-Downs-Starting in the standing position, drop down and do a push up. Finish by returning to the standing position.

**Crunch w/Medicine Ball Twist-During the upwards faze of a crunch, press a medicine ball towards the ceiling and rotate your shoulders 90 degrees before returning to starting position.