Extra Workout

Pull ups 3 sets up 15
Body dips 3 sets of 16
Dumb bell step up 3 sets of 16
100 crunches
Dumb bell shoulder press 3sets of 20
100 jump rope
Dumb bell pull over 3 sets of 20
40 sit ups
8 berpies
db lunges 3 sets of 18
10 berpies

Extra Workout

300 jump rope
Knees to chest abs, 3 sets of 30 
Flat bench, 3 sets of 30 
Dumbbell press, 3 sets of 30
Lat pull downs, 3 sets of 30
Deadlifts, 4 sets of 15
50 crunches
100 jump rope
Leg press, 3 sets of 25
Cardio 18 minutes