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