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