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