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