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