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