500 jumps on the jump rope (last 100 as sprint), 50 jumping jacks, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg raises, 40 seconds plank, 50 abdominal crunches, 50 weighted Afrikan twists, 50 mountain climbers, 50 heel touches, 50 leg raises, 50 seconds plank, 30 seconds abdominal stretch, 60 seconds spine lumbar twist stretch left and right, 500 jumps on the jump rope (last 100 as sprint), 20 pull-ups, get it in, get it in!