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