In a bit of a rush but if you have a look on Pinterest and wade through the pro-ana pages when you search health/workout etc there are some good posts with workouts similar to what MG has posted. Also if you have an iPhone there is an app called Boot Camp that I quite like. I also have Jillian Michaels dvds - 30 day shred and Ripped in 30 - great full on 20 min work outs. Sounds like you are super fit so could do 2 at once.