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