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