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