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