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