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