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