| side plank raises (left) | alternating V sits | fingers in press-ups | wrist flexors | lie on front, leg raises |
| flank raises (left) | elephant press-ups | bicycle crunchies | squat jump to lunge | triceps dips on sofa |
| lie on front, trunk raises | step back lunge | X |
hip bridges | shoulder taps |
| pistol squat (left) | pike fold walk-out | pistol squat (right) | spider man press-ups | finger forward press-ups |
| W lifts | sphinx press-ups | calf - heel raises | lunge knee drives (left) | tuck sit ups |