Morning workout:

4 sets- 15 squats followed by 15 pushups

4 sets- 15 lunges (each leg) followed by 15 pull downs

4 sets- 15 leg press followed by 15 bench dips

Evening workout:

treadmill sprints- 5 min warmup followed by 15 sprints (20/40)

jump rope- 6 sets of 100 jumps (1 min rest in between)

bosu crunches with weighted ball