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