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