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