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