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