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