am:

AOL Beach Body Boot camp Aerobox with Michael Olajide mp3, got this free last year from AOL it is a very nice total body workout lots of punching combo and jump roping.

pm:

45 mins on the stepper
Michael Carson Cardio Sport from Exercise TV (free) use 2kg med ball
CLX Lean 1
Cooldown Stretch with Patrick Murphy Exercise TV (free)