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