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