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