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