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