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