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