| pistol squat (right) | lie on front, trunk raises | ski squats | step back lunge | spider man press-ups |
| wrist flexors | lie on back, leg raises | wide squats | sphinx press-ups | flank raises (left) |
| tuck sit ups | elephant press-ups | X |
bicycle crunchies | lie on front, leg raises |
| side plank raises (right) | fingers in press-ups | alternating V sits | shoulder taps | lunge knee drives (right) |
| triceps dips on sofa | pistol squat (left) | hip bridges | side plank raises (left) | lunge knee drives (left) |