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