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