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