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