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