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