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