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