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