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