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