GIVE THIS HORRIFIC WORKOUT A GO:
-10 x Box jumps (choose an appropriate height)
-10 x V-sits (don't rush, squeeze your abs)
-10 x Burpees (chest to floor)
-20 x Dead bugs (10 each leg)
-60 seconds speed rope (high knees)
-10 x Hand release press-ups (knees assisted if needed)
-10 x Box jumps (you will be hurting at this point!) 
-10 x Spider-man press-ups (without the press up if you're struggling)
20 seconds rest between each exercise
Do this 3-4 times (3-4 sets)
Good luck and have fun.