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