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