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