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