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