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