| lie on front, leg raises | lunge knee drives (right) | side plank raises (left) | flank raises (left) | lie on front, trunk raises |
| tuck sit ups | lie on back, leg raises | spider man press-ups | wide squats | W lifts |
| sphinx press-ups | triceps dips on sofa | X |
flank raises (right) | step back lunge |
| hip bridges | lunge knee drives (left) | calf - heel raises | shoulder taps | pike fold walk-out |
| side plank raises (right) | finger forward press-ups | ski squats | alternating V sits | elephant press-ups |