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