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