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